2-5-19 WEDNESDAY

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

PREP AND SKILL

1:00/1:00 Foam roll lats
*Roll
*Pressing through knots
*Rocking on knots

5/5 Single arm overhead squats (light)

1:00 Butchers block stretch

5/5 Single arm overhead squats (workout weight)

*RX weight is (50lbs/35lbs)

 

WOD FOR TIME
CONDITIONING

5 Rounds for time:
400m Run
10 Single arm dumbbell overhead squat, left
(50lbs/35lbs)
10 Single arm dumbbell overhead squat, right (50lbs/35lbs)

The single arm dumbbell overhead squat is demanding movement that is difficult to complete quickly. Because of this, run hard for the best time.

 

STRENGTH/POWER
HANG POWER CLEAN – WEIGHTLIFTING

Immediately upon completion of the conditioning WOD:

For max load in 5:00:
5RM Hang power clean

*Bar must start at the hang and cannot be dropped between reps.

 

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