Strength:
Every minute on the minute for 12 minutes perform on cycle of:
1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean*
*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
SWOD: EMOM @ 225#
CWOD: 9:45 Rx*
*started w/ 10 OHS/1 GHD SU
Solid workout. Good clean work. Bar path, triple extension, speed under
Great class. Just the right amount of work.
SWOD: EMOM at 93#, likes those clean pulls
CWOD: 9:38, Rx with T2B option
Worked some “stupid human tricks” after 🙂
Good times!
SWOD: EMOM @ 85#. LOVED working on the pulls of the clean that’s where I need the most work.
CWOD: 9:41, TTB instead of GHD, 53# OHS
SWOD – 93#
CWOD – went OHS at 10 reps first, mix of T2B and ghd. No idea what my time was.
Everyone did great work!
D & T Did it. Good clean work. Liked the %.
Great skill work. I really enjoyed that focus with percentage. I could feel my cleans get “easier/better” with every minute.
Great job Coach Becky!
OHS T2B: done