Feeling...

Skipping the Strength Yesterday made todays Dead-Stop Front Squat feel waaay better...

Warm-Up

Band Asst. Hip Flexor

Band Asst. Perfect Stretch

Glute Activation

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4 Rnds of Increasing Intensity

10 Alt. DB Snatches (25-35)

2 Wall Walks

300m Row

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DEAD STOP FRONT SQUAT

EMOM x 6 ~ 1 DSFS @ 95% of the 1-RM

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POWER CLEAN/FRONT SQUAT COMPLEX

Every 2 minutes on 2 minutes x 3 (6m):

2 Power Cleans + 1 Front Squat (70-75%)

immediately into...

Every 2 minutes on 2 minutes x 2 (4m):

1 Power Clean + 1 Front Squat (80-85%)

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GYM CONDITIONING

7-6-5-4-3-2-1

Ring MU

Power Clean & Jerk (75% BWT*)

*if 75% BWT is MORE than 75% of your 1-RM, then do the LESSER of the 2 Weights!!!

Pyan ~ Worked up in DSFS... then had to go...

E.Moon ~ 145# / 95-100-105-115-125 / 15:12 (95# / Jumping Bar MU to support)

tb ~ 265# / 185-195-205-215-225 / 13:41 (145# C&J)

5-3 + 7s @ 3:05

3-3 + 6s @ 6:09 (3:04)

3-2 + 5s @ 8:52 (2:43)

4 + 5s @ 11:00 (2:08)

3 + 3s @ 12:20 (1:20)

2 + 2s @ 13:05 (45s)

1 + 1 @ 13:41 (36s)