Note - I am one week behind on this A1/A2 progression because I went home last weekend and did not work out
A1. Hang squat clean; 5.5.5x3; rest 30 sec
115lbs for each set
A2. Squat clean; 5 reps for time x3; rest 3 min
205lbs for each set (:50 - :57 - 1:12) - these were tougher than anticipated and I'm not sure how I accumulated so much time to complete these
+
15-12-9:
Toes to bar
power clean 95#
4:30
Round of 15 - 5s on the T2B, 5s on the PC
Round of 12 - 4s on the T2B, 8/4 on the PC
Round of 9 - 5/4 for both
rest 4min
9-12-15:
Lateral burpees over barbell
S2O 115#
5:48
The burpees absolutely crushed me, after the set of 9 I tried slowing them down and that didn't help much. My triceps started cramping when pushing up from the ground and after the set of 12 burpees I lost a lot of time transitioning to the barbell and with the breaks during the sets of 12 and 15 S2OH.
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