Strength:
On a E2MOM clock,
2 Tempo* Overhead Squats ⇒ 2 Overhead Squats
1 Complex @ 55%
1 Complex @ 65%
1 Complex @ 70%
1 Complex @ 75%
1 Complex @ 80%
For quality
*Tempo is 3 seconds down, 2 second pause on bottom
Conditioning:
As many reps as possible in 15-minutes of:
9-15-21-27 Rep rounds of:
Alternating dumbbell snatches (50/35)
Alternating stationary single-arm dumbbell lunges* (50/35)
In remaining time, max rounds of:
3 Wall-walks
45 Double-unders
For score
*Dumbbell can be held however you choose
Post results and experiences to comments
SWOD: happy with OHSQ progress. Worked up to 140#
CWOD: 328 RX. 1st part completed UB in ~7min. DU’s were rough today.
146Rx
Overhead squats were bothering my knee. I think I wasn’t sitting back enough. Worked up to 150
Cwod- 192rx -moved really slow today.
Cwod
240RX
OHS worked up to 93#
306 RX
201