6/6/15 “Possum Kingdom”
Skill Practice Warm Up: Pistol Progressions. If you have pistols try adding some weight. If you don’t have them work on pistols to different box heights or box step ups, work on a controlled descent and don’t roll forward to get off the box.
Strength: Back or Box Squats 5 – 5 – 5 – 5 – 5 (5 sets of 5 reps “Strong Effort,” adjusting weight each set)
Super Set: Shoulder Mobility in between sets.
Metabolic Conditioning: “Possum Kingdom” – 7 Minute AMRAP.
6 Hang Squat Snatches (A: 75lbs, I*: 55lbs, N: 35lb KB Swing) Power snatch to Overhead squat is allowed.
40’ Overhead Plate Lunge (A: 45lbs, I*: 25lbs, N: 15lb)
12 Sumo Deadlift High Pull (Same as Snatch)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 Rounds
Compare to: New Workout!
Coaching tips: If you have trouble with getting below parallel on the Snatch, scale to a Kettle Bell Swing. If you can’t catch below parallel you can power snatch then do an Overhead Squat. Keep those arms locked out on the lunges and make sure your step isn’t too far or short, you want the knee over or slightly behind the ankle. Use your legs to drive the bar (or KB) up on the SDHP. You shouldn’t be pulling until your legs are fully extended.
Optional ‘Cash Out’: 800m Run