3 rounds of:
5 Hang cleans
Clean Pulls, 2-2-2, 20% over 1 rep max
5 rounds for time of:
15 Kettlebell swings (53 lb./35 lb.)
7 Toes to bar, holding medicine ball between your legs (12 lb./8 lb.)
Post loads and WOD time to comments.
Are you finding that a lot of what’s in MWOD you are already doing? Keep up the mobility, and you will find your recovery goes so much better!
Here’s assignment #3 —I was asked for external shoulder rotation…here you go! if you have a particular area you would like to address in MWOD, post it to comments, and I will add those in!
And if you’re thinking, “Amie, we ALREADY do that. Give me something else for extra credit.” Here you go:
Post results to comments.