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Happy Saturday

Workout of the Day

Context: Practice

Mobility: Ankle and Wrist

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%)

Strength: none

Super Set: none

Metabolic Conditioning: “Helen“ OR Team Helen

For time – 3 rounds

400m run

21 American kettlebell swings
12 kipping pull-ups

Scaling Guide: 8 – 14 min, about 3-4 min per round
Scale Up: 55/70lb kettlebell and chest-to-bar pull-ups



“Team Helen” 3 rounds for time.

400m run together

42 kettlebell swings – split as desired
24 pull-ups – split as desired

Scaling Guide: 12 – 18 minutes, about 4 min per round.

Performance: 35/55
Athletic: 25/35, banded pullups
Health: 20/25, Jumping pullups

Compare to: Helen

Optional ‘Cash Out’: none

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