12-9-6: Row For Calories HARD, Duck Walk Steps w/ Empty Bar in Front Rack, Empty Bar Good Mornings
Pulling hard on the rower will get everyone’s pullers in motion. For the duck walk steps, you should be moving slowly and with your feet in your squat-width, not simply in a crouched position. Hold the bar in a quality front rack while you walk.
Mobility Recommendation: Partner assisted Front Rack Mobilization
P1 puts the bar in the back rack (yes, back rack) and drives their elbows forward and up. P2 helps P1 by gently pushing the elbows up higher. Ensure that P1 has their entire hand wrapped around the bar, not just resting in the fingertips.
Every :45 for 12 Minutes: 1 Power Clean + 1 Front Squat
Goal for this piece should be to increase weight across each of the sets. Start a little lighter as there are plenty of reps to build to heavy ones.
3 RFT: 100 Double Unders, 9 Front Squats (165/110)
Although it will be challenging, the front squat weight should be something you plan to do unbroken for all three sets, maybe having to do 2 sets in round 3. For those with inconsistent double unders, do not exceed 2 minutes in any round. Pick a lower number if needed and/or cap at 2:00 per round of double unders.
Skill Work Warm Up
Suggested Progressions: Hip Extension Drills While Laying On The Floor, Hip Extension + Transition on Low Rings, Jumping Ring MU at Increasing Heights
Advanced Athletes: Strict MU skill work
Mobility Recommendation: Sink Stretch, 2:00
With a barbell at chest height in a rack, face away and reach back for the bar with your palms facing down and slowly “sink” into the stretch. You should feel a stretch on the front of your shoulder and pecs.
AMRAP 5 Minutes x 3: 22/18 Calorie Row, 15 Thrusters (95/65), Max Reps Muscle Ups in remaining time – Rest 2 Minutes
For these three 5-minute AMRAPs we are looking for you to have at least 90 seconds per round on the rings or your scaling variation. Thruster weight should be challenging but ideally unbroken for all three rounds. Goal is to maximize the back end of each AMRAP so that you have time to practice muscle ups under fatigue. There are lots of good scaling options for ring muscle ups that get you on the rings. To mitigate a logjam on the rowers or rings, a 1-2 minute stagger should work well for larger classes/limited equipment.