Conditioning:
As many reps as possible in 7 minutes of*:
1 Strict pull-up
1 Wall-ball shot (25/20)@(10/9′)
For total reps
*Add one rep of each exercise each round
Strength/Skill Work:
At 70% of your 1-rm clean, perform the following:
1 Lift off to a 2 sec pause above knee
1 Lift off to a 2 sec pause at “drop” position
1 Power clean
1 Clean
5-7 sets for quality
Post results and experience to comments
CWOD 61rx. Love the strict PLU work.
SWOD @ 113#. Great positional work.
CWOD:
93 reps Rx
SWOD:
Did 5 cycles at 220#, however, I did 2 power cleans due to leg not ready for weighted full squats.
Felt good throughout.
Cwod- 78
Swod – worked up to 185#. Did 3 full rounds. Did an addition 2 rounds without squat clean. Started feeling a stronger in my explosion and the front rack catch.
24 mod. Worked negatives
Swod: 113/103 x4
My low back is toast from Saturday.
CWOD–100 reps with modified pull up and a 14# WB–one day I’ll be able to do a 20# WB shot! I got a few no reps with the 14#.
SWOD–working on pulling my knees back and getting myself under the bar instead of hopping forward.