Strength:
Front Squats
5 reps @ 60% 1RM
3 reps @ 70%
1+ reps @ 80%
For max reps at 80%
Conditioning:
15-12-9 rep rounds of:
Shoulder-2-Overhead (135/93)
Muscle-ups
GHD Sit-ups
For Time
Mobility:
Barbell Shoulder Smash – 2:00/side
Barbell Biceps Smash – 1:30/arm
Reclined Spinal Twist – 2:00/side
Post load and reps, time, and experiences to comments
Someone played a nasty trick on us. No front squats for the SWOD but instead we did snatch work.
SWOD: Snatch: 4-4-4-4 @ 75% (125#) for me. Felt sluggish and just wasn’t in the right mindset.
CWOD: 19:22 Rx. Same as above on sluggish and mindset.
SWOD:
Agreed Muffin Man, mindset never set right. Just worked on form.
CWOD:
15:16 Rx
That was a lot of muscle-ups. Got a “almost” rip from grabbing to high on the bar on the last 5 reps. Didn’t break skin, until I drained it.