Monostructural/Weightlifting Conditioning, Short Duration
“Steve E-Z”
3 rounds for time:
50 double-unders*
10 power clean & push jerk
Load for C&J: 50% of 1RM or less. Light and fast. Rounds should probably be unbroken.
Rest exactly 3 minutes & then go into metcon B.
Monostructural/Weightlifting Conditioning, Short Duration
“Steve Cray-Z”
3 rounds for time:
20 GHD sit-ups
10 front squats
Load for FS: 60-65% of 1RM. Bar cleaned from the floor if able. Medium-heavy. Rounds should be unbroken but difficult.
After-Hour Accessory Exercise
Rotator cuff:
2 rounds of 30 seconds each:
External rotation, arm @ 0, R
External rotation, arm @ 0, L
External rotation, arm @ 90, R
External rotation, arm @ 90, L
Internal rotation, arm @ 0, R
Internal rotation, arm @ 0, L
Internal rotation, arm @ 90, R
Internal rotation, arm @ 90, L
