Barbell Warm Up
Burgener Warm Up
Power Clean 45, 65, 75, 85#
Segmented Power Clean
Every 2 minutes for 12 minutes (6 sets)
Segmented Power Clean x 2 reps
Pause at mid patella
This got heavy pretty quick. I worked up from 95, 105, 115, 125, 135 and finally 145#. I was again hopping back when it got heavy, but made all of my lifts. It has been a while since I have done any Olympic lifting so this was a nice change of pace.
Every 4 minutes for 16 minutes (4 sets)
Run 400 m
8 Power Clean (185/135)
I was able to complete the runs in 2:30 and the Power Cleans in another 1:00, allowing for 30 seconds rest, which was not quite enough, but I was able to hold on. I scaled the Power Cleans to 115# and did singles. This was a good weight as I felt myself getting sloppy. I really like the lack of bounce with my new bumpers.
Programming was directly from Crossfit Golden for 8.3.20