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Conditioning:
Every minute on the minute, complete the following:
Minute 1: 12 Alternating hang kettlebell snatches (53/35)
Minute 2: 4 Strict chest-to-bar pull-ups
Minute 3: 12/10 Calories biked
Minute 4: 4 Turkish get ups (2/side)
Minute 5: 12 Single-arm kettlebell thrusters (6/side)
3 Rounds for quality and completion
Strength:
Back squat
2-4-6-8-10*
*Ascending reps AND weight
**In between sets, perform 5 seated box jumps
For quality and load
Post results and experiences to comments
CWOD: volume was accumulated but I sometimes worked over the minute
SWOD: 125, 140, 150, 160, 170. No belt. This setup is tough but I liked it!
CWOD: used a 30# and had good rest on most sets, so maybe should have gone heavier
Strength: worked up to 145×10 reps. Jumped from sitting on 16” box to 24” box
10 #KB- need to work on PLU
51# Back Squat
Cwod- used the 35# KB. This was too light. If there is a next time should use the next KB up.
Swod- stopped at set of 8 at 215. Hips and back have been feeling tight and didn’t push it. 30” box for the jumps.
Successful each minute
Used 35# KB on all movements except TGU (25#) but I did use the 35 on last round
Used safety squat bar due to still can’t get hand in place on straight bar
245# for 10, and hat was definitely my 10 rep max at this time!
10# KB
36# back squats
0 Turkish get ups !