Monostructural/Odd Object Conditioning, Mid-Duration
300 meter run or row
20 dumbbell power snatches
Run: SC=200 meters, RX=300 meters, RX+= 400 meters
P-snatch: SC=40/25, RX=50/35, RX+= 60/40.
Weightlifting Strength Test Under Fatigue
After the metcon, 10:00 to find:
2-rep max overhead squat
1-rep max overhead squat
Working from the rack.
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings w/ bent knee, 3 sets of 12-15.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check previous bests on OHS; get lifting shoes and wrist wraps as needed for max OHS.