Strength:
Clean and Jerk
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Conditioning:
Complete as many rounds and reps as possible in 8 minutes of:
8 Kettlebell Snatches (53/35)
6 GHD Sit-ups
4 Strict Handstand Push-ups
…now run 800m and rest for a total of 6 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
5 Kettlebell Swings (53/35)
4 Toes-2-Bar
3 Handstand Push-ups
For Score
Mobility:
Barbell Shoulder Smash – 1:30/side
Quad Smash – 1:30/side
Overhead Tissue Smash – 1:30/side
Hip Capsule Stretch – 1:30/side
Post load and reps, score, and experience to comments
SWOD:
3 @ 155# (shoulders were sore today)
CWOD:
80
53
not strict hspu
Worked running drills instead of SWOD. Thanks Jimmy!
CWOD: score 190; 800m: 4:18; mods: 20# kb snatch; 25# kb swing, knees to chest worked on rotating hips, mod hspu on 24″ box
SWOD: 5@98#
CWOD:151+4:08. Mod: Wall facing HSPU due to hamstring pain and kicking up. 25# KB snatch.
SWOD: 2 @ 175# – not feeling it today
CWOD: 163 + 3:20 Rx
Did yesterday’s sprint drills
1:25, 1:34, 1:44, 1:42
I did each of the sprints from the 800m turnaround, up the hill, and to the door. That sucked!