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