A. SqT Clean - 1RM in 12-15 min
Felt horrible and couldn't get technique right. Missed 120k 4 times.
B.
:10 on @225/133-153TnG SqT Cleans
:30 off
*cont til cant tng reps in the :10 with speed
Used 185 felt like shit on here aswell.
**10 sets max
**no resting during the time, think FAST cycle time here (relative to individual)
*** scale accordingly; up/down - to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly.
****
C. 5 rds AFAP
Row 250m
3 burpee muscle ups
Didn't time it just wanted to finish it. Each row was 1:40 splits. Off the rower between :50-:53
D. DB SA Row 6-8 reps x 4 sets each side
E. Scap Recovery Work and positional holds
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