Conditioning:
15 Box jumps (24/20)
12 Front squats (95/63)
9 Toes-to-bar
3 Rounds for time
(12:00 cap)
Strength:
Every 1:30, complete the complex:
1 Clean Pull ⇒ 1 Power clean ⇒ 1 Squat clean
1 @ 65%
1 @ 65%
1 @ 70%
1 @ 70%
1 @ 75%
1 @ 75%
1 @ 80%
1 @ 80%
For quality
Post results and experiences to comments
Just call me Mr. Slow Twitch.
NGL, that surprise round four hurt me. ☠️. I can tell I’ve been slacking on my front squats.
I’m happy with the cleans. It wasn’t a lot of weight, but good for me.
10:06 started out with 53# FSQ, but moved down to 43# after round 1. I wasn’t feeling the fr8nt squats today. Modified T2B. I’m trying to get stronger in connecting my kips instead of the death swing.
6:53 Rx (with surprise 4th round 😄)
SWOD: worked 2 power cleans instead of squat because of knee. Worked up to 133#.
12:21 mod
Jumped a 45lb and 25lb plate which is higher than just the 45lb plate. So I’m happy about that. Sit ups.
Swod: worked up to 85#.
CWOD:
7:09 Rx
SWOD:
Worked up to 205#. Felt good! Focused on triple extension and speed under the bar.
7:43
8:40 RX we love us a good surprise 😂
Complex felt really good today, need to focus on coming off ground slower then exploding at knees. Worked up to 113#