A. Squat Clean; 10 singles @ 260#; rest as needed
9/10
Reps 6, 7, and 8 were a bit slow in terms of pulling myself under the bar. For rep 9 I moved much faster but the bar crashed down onto my shoulders and I couldn't stand it up. On rep 10 I was able to get my timing right
B. Back Squat; 5,3,1,10,10 rest 2min bw sets (10s = 70% of 1)
285 - 305 - 315 - 220 - 220
C1. Single Leg Sorenson Hold; 20 sec x 3 sets; rest 45 seconds
C2. SL Box Jump; 5 reps/leg x 3 sets; rest 60 seconds
Done and done
10min AMRAP @ 75% effort:
Row 250m
8 Power Snatch @ 95#
16 Wall Balls @ 20#
3 rounds + 250m row
2:00/500m pace on the row
singles on the snatches
UB wall balls
rest 5min
10min AMRAP @ 75% effort:
Bike 15 Cals
8 Power Cleans @ 115#
16 Walking Lunge Steps
3 rounds + 12 cals
275 cals/hr on the bike
singles on the cleans
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