Village People

Nice little workout today!
Casey was in before me and got after it...no idea how he faired at this bit, but he was going strong...

Warm-Up
RPR
500m Row
3 Rnds:
9 Wall Squats
12 Alternating Spidermans
15 Abmat SU
20s Sampson (ea)

BB Warm Up

OHS (Form)
7 x 1 Pausing* OHS (climbing)
*3x5s Pauses = @ Parallel, Rock Bottom, Just above Parallel

Focus on Heels, Ribs down, External Rot. of arms
Remember this is form/tech. not for wt...

SQUAT CLEAN
5 sets of the following Complex (climbing)
Pause* Clean DL + TALL Sqt Clean + Squat Clean + Squat Clean
*Pause is 2s pause just off ground, @ Knees, Mid-thigh
After Tall Sqt Clean, DROP BAR & then do the Squat Cleans as quick singles
Only climb to 40-50% of max

SQUAT CLEAN
OTM x 7
60%-65%-70%-75%-80%-80%-80%

VILLAGE PEOPLE
Within 5 Min:
50/35 Cal Row
AMRAP of Macho Man (115/80)

REST 5 Min

Within 5 Min:
35/25 Cal Row
AMRAP of Macho Man (135/95)

REST 5 Min

Within 5 Min:
20/15 Cal Row
AMRAP of Macho Man (165/110)

1 Rnd of Macho Man is 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Casey ~ ??
tb ~ 45#-115# / 95-135 / 155-165-180-190-205-205-205 / 4rnds+1 rep (2:26 Row) / 4rnds+2reps (1:48 Row) / 4rnds+1rep (58s Row)

I will praise my God all the days of my life.