Strength:
Hang Power Snatch ⇒ 3 Overhead Squats
5 rep of complex, increasing load each set. Work to a heavy load
For quality and load
Conditioning:
100 Double Unders
…then…
4 rounds of:
20 Alternating Dumbbell Clean to Overhead (50/35)
20m Alternating Overhead Dumbbell Lunges (50/35)
…then…
100 Double Unders
For Time
Mobility:
Overhead Distraction – 1:00/side
Couch Stretch – 1:00/side
Twisted Cross – 1:00/side
Post max load, time, and experiences to comments
SWOD: 83#
CWOD: 9 cleans into rnd 4 at 15min cap, Rx
SWOD:
Worked up to 175. Shoulder not feeling great, so I stopped.
CWOD:
13:40 Rx
That was more tiring than I expected.
SWOD: worked up to 88#-think I could have done more in hindsight.
CWOD: 12:20, mod 20# DB. Hurt my shoulder last week so didn’t want to push the weight on that many reps. Likes this wod (although my legs may beg to differ tomorrow)!
*liked
SWOD worked up to 115#
CWOD capped with 50 dubs to go. Scaled with 35# tryin to beat the cap.
SWOD: worked up to 68# (93% 1rm)
CWOD: got to 40 DU on 2nd round of du by cap mod 25# db