5pm Zoom Weightlifting
https://udel.zoom.us/j/94046616089
Password: 761155
Strength
a) Clean (full) – 5×2 (85%+ take less than 30 sec for 2 reps)
b) Push Press – 5×8 (heavy)
c) Hollow Hold – 5×30-60 seconds
—You may do the Cleans first, then superset a/b.
Conditioning
13 Min Running Clock
1 Mile Run For Time (with one 50/35# DB)
***Every minute, starting at 1:00 do 10 DB Hang Snatches 50/35#. You can switch every 5 reps. If you finish under 13 min, you will do max burpees in remaining time. Record Time & # of burpees.
WOD Notes: Whatever you PR mile time is, plan on adding about 3-4 minutes. Goal is to have a few minutes to accumulate some burpees at the end.