Tara throwback from December 2014!
Strength Drills:
Every minute on the minute for 12 minutes perform on cycle of:
1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch*
*dropping and resetting between pulls is allowed
For Quality
Conditioning:
10-9-8-7-6-5-4-3-2-1
Glute-Ham Sit-up
1-2-3-4-5-6-7-8-9-10
Overhead Squat (95/63)
For Time
Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…
Flexibility/Mobility:
Couch Stretch – 1:30/leg
Reclined Spinal Twist – 1:30/side
Overhead Distraction – 1:30/arm
Post load, time, and experiences to comments
Compare to Saturday, 21 October 2017
SWOD @ 83#
CWOD: 7:36rx
SWOD: 53#
CWOD: 43# hit cap with 1 rd left.
Felt pretty good after taking a week off.
SWOD 100#
CWOD 10:06 with 60# for 41%
SWOD:
@ 245#
Did it with Cleans to avoid shoulder
CWOD:
7:29 mod
Did it with cleans at 145#, that got heavy!
SWOD: 83#
CWOD: 9:31 Rx. Much harder than it looked on paper.