Andy's Iowa State Cyclones may have made an early
exit from the tournament, but Andy keeps going strong!
Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB
3. 5 OHS
Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle. The OHS component is in place to prepare us for our conditioning work today, so start with the bar and gradually increase the weight during each cycle until you reach the weight you plan to use for the metcon.
Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#
There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.
Finale
Spend two minutes/arm mobbing your shoulders. A few options are rolling on a ball or doing the overhead external rotation with banded distraction mob. Be good to your shoulders - spend some time with them!
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