A. Pause squat clean (:01 pause just below knees on way up before completing rep), 1-1-1-1; begin a rep every 2:00
B. Front squat, 3-3-3, 22X1; 2:00-3:00 rest
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AMRAP in 10:00:
5 strict toes-to-bar
10 hand-release push-ups
15 air squats
OR
5 strict handstand push-ups or strict ring dips
10 alternating pistols
15 toes-to-bar
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3 sets not for time:
10-15 unweighted Russian twists
30-45 double-unders
Post result to comments.
A. 255-280-305-320-330# last one was forward a bit but felt good.
B. 255-275-305. My goodness that was tough.
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Did the 5-10-15 one.
Don’t know how many rounds. Did not slow down. Did not fly.
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Complete.
AM
30:00 Assault Bike @ Z1
PM
A. Back squat, 3-3-3 @ 176-187-198, 31X1; 3:00 rest
B. Shoulder press, 3-3-3 @ 135-145-155, 21X1; 3:00 rest
C. Snatch-grip deadlift, 3-3-3 @ 205-218-231, 31X1; 3:00 rest
D. Reverse hypers, 5 x 20 @ 50; :90 rest
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20:00 walk to track & back