‘Cause that’s impressive….
ALL: Push Press (6×3@5RM)
If athlete is unable to complete or mechanics are not sustainable, reduce load per coach’s discretion.
ALL: Metcon (Time)
21-18-15-12-9-6-3 For Time:
Sumo Deadlift High Pull, 65#/45#
EXTRA: Metcon (Time)
1) For Time: 10 Rope Climbs, 12’ Ascent
2) 3×15-20 Pike/Straddle Leg Lifts
Rope Climb: The client should select a challenging variant. If 10 legged rope climbs is very easy, go legless. If that’s easy, go “strict”, i.e. deadhang with no use of legs to create momentum. Then go full range, where they must control the descent all the way back down to the floor.
Straddle Leg Lift: https://www.youtube.com/watch?v=xNLuw7gSArM Straddle is generally easier than Pike
Pike Leg Lift: https://www.youtube.com/watch?v=sBhQxMfpuJU