- Work up to 3 rep max in Thruster
- Take 3-4 minutes rest b/t all heavy sets (aka non warm-up sets)
- 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep, 45#), 15 bodyweight squats
- Prescribed rest (b/t rounds): 60-90 seconds
Adjust weights as necessary for your strength level. If you are uncomfortable with dumbbell power snatch, sub 10 reps of upright row (65#).
Post times of conditioning workout to comments.
- I took this picture at a gas station yesterday; hopefully this describes how you feel after today’s SWOD.
21 mins, the milfs were mirin
good work, brother in swole