Strength and Skill:
Power Clean*
5 reps @ 65% 1RM
3 reps @ 75% 1RM
1+ reps @ 85% 1RM
For Max Reps on last set
*Between sets of Cleans, hold handstand for 30-45 seconds.
Conditioning:
20-15-10-5 rep rounds of:
Overhead Squats (95/63)
Hand Release Push-ups
GHD Sit-ups
Calories Rowed
For Time
Mobility:
Hip Capsule Distraction – 2:00 per leg
Overhead T-spine Smash – 2:00
Classic Posterior Chain Floss – 2:00 per leg
Post max reps, time, and experiences to comments
5k at LaFortune*
*performed walking lunges from 3.0 marker to 0.0 marker immediately after.
SWOD and skill:
4@245
Elbow started to hurt, so I stopped 🙁
Handstand hold Rx, but walked a bit on all but the last were I held in place for 20+ seconds.
CWOD:
11:46 Rx
Started off too fast, but Jaime reminded me I said I wanted to go 85%, so I slowed down some. Thx for the reminder Jaime. 🙂