Skill Practice Warm Up: Spend 12 minutes working up to a challenging squat snatch (90-90%) or do 2 reps on the minute for 7 minutes (at 50-60%)
Super Set: none
Metabolic Conditioning: “Helen“ OR Team Helen
For time – 3 rounds
21 American kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb)
12 kipping pull-ups
Scaling Guide: 8 – 14 min, about 3-4 min per round, Scale Up: 70/53lb kettlebell and chest-to-bar pull-ups
Scaling Guide: 8 – 14 min, about 3.5 min per round. Scale Up: 70/53lb kb, chest to bar pull ups.
“Team Helen” 3 rounds for time.
400m run together
42 kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb) – split as desired
24 pull-ups – split as desired
Scaling Guide: 12 – 18 minutes, about 4 min per round.
*Women’s “Performance” weights and reps (Rx)
Coaching Tips: Pace the first run (go much slower than you think you should); it will save you for the rest of the workout. Also, breakup the kettlebell swings up before failure, as you should save some of your strength for the pull-ups. Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions. Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.
‘Cash Out’: none