Yes this is a long one and the volume is high but movement integrity is key here. Don’t let those shoulder presses become push press, core locked and ribs down, don’t find the movement in the back. If shoulder mobility is lacking, consider using dumbbells for this movement. Try to shake out the shoulders on the run so you can get right into things without having to rest. Enjoy!
Workout of the Day
Skill Practice Warm Up: Spend 8 minutes working up to a challenging push press (80-90%) out of the rack, or do 4 reps on the minute for 5 minutes (50-60%)
Super Set: none
Metabolic Conditioning: “Smoke Two”
For Time. 4 Rounds
8 hang power snatch (Health: 35lb kettlebell swing, Athletic: 65lb*, Performance: 95lb)
10 shoulder press (same)
12 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
600m run – OR 6 rounds of 20′ (6m) out and back ‘shuttle’ run (no line touch) x 3, 5 burpees
Scaling Guide: 20 – 28 min, about 6 min per round.
Scale Up: 135/85lb bar.
Compare to: NEW WORKOUT!
Optional ‘Cash Out’: None.