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Conditioning:
15 Burpees over dumbbell
10 Alternating dumbbell squat snatches (50/35)
5 Strict handstand push-ups
3 Rounds for time
(10:00 cap)
Strength:
Snatch
On an every 1:30 clock:
2 @ 70%
2 @ 70%
2 @ 70%
2 @ 75%
2 @ 75%
Immediately into:
On an every 1:00 clock:
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
Post results and experiences to comments
Lacked 13 reps at cap Rx
Finished it out just to get the SHSPU volume. Didn’t fail any and aside from one set of 3 and another of 2, I did all singles. No shoulder pain! I have been really in my head lately on these so was happy to do them!
DBSS so hard but LOVE THEM for shoulder warm up.
SWOD 93,98,103. Felt really good!
8:41
20# DB
20″ Box HSPU
Worked up to 53# on snatch work. I’m really not sure what my current 1 rep max is so I just took 10% off and worked off of 68# 1RM.
10:30 cap mod to 1 Abmat
150# Swod
9:46
Steady pace burpees
35lb db squat snatches – singles
Box HSPU
8:43
That was humbling. 15# and 24″ box.
SWOD
Up to 95% of 100# one rep max which is low. I really need to work on form and flexibility.
9:59
Box strict HSPU
Snatches felt good. Did power snatches but tried for a squat snatch. The knee wasn’t having it today.
9:24
35#
24’ box HSPU
30# not 35# lol