Strength:
Make-up a Lift
1-rep max
For max load
…Or…
Clean
3-3-3 @ 85%
For quality in the receiving position
Conditioning:
Complete as many rounds and reps as possible in 3 minutes of:
10 Wall-Balls (20/14) @ (12/11′)
20 Double Unders
…rest 2 minutes, then…
Complete as many rounds and reps as possible in 3 minutes of:
10 Calories Biked
20 Sit-ups
…rest 2 minutes, then…
Complete as many rounds and reps as possible in 3 minutes of:
10 Kettlebell Swings (72/53)
20m Burpee Broad Jumps*
For Score
*Every 5′ covered is worth one rep
Flexibility/Mobility:
20 PVC Passovers
T-spine mobility – 2:00
10 Skin-the-Cats
Hip Capsule – 1:30/side
Post lift, load, time, and experiences to comments
SWOD: Hang Clean – 38# without pain.
CWOD: 73+58+58=184 singles, 45#KB
SWOD: Clean – 3 sets of 3 @ 105#, felt pretty good and still receiving in about a 2-4″ drop.
CWOD: 91 Rx, 71 Rx, 62 mod with 45# KB. , total of 224
SWOD 170# x3 clean
CWOD 1 86 scaled with 16# wb
2 60 rx
3 64 scaled with 62# kb
190 on CWOD
210# front squat