CFG - Lacey
1130 - 8 of us
Warm Up
1 min squat stretch
1 min side lying windmill
1 min scap push-up + push-up
then
2 rounds of
50 rope skips
10 drop squat
10 ankle drivers (5 each side)
10 squat thoracic rotation
then
with barbell
5 high hang clean pull
5 high pull
5 pause power clean
5 power clean
Power Clean
Every 2 minutes for 16 minutes (8) sets of 2 Power Cleans
95, 105, 115, 125
125, 125, 135, 135
These felt pretty good, but my form and timing was all over the place. I kept it light and focused on extension and getting under the bar.
EMOM
EMOM 15
station 1 - 40 DU
station 2 - 20 push-up
station 3 - 20 slam balls (30/20#)
DU were not there today. I did 20 the first round and the rest did a mix of singles and attempts for 30-40 seconds
Push-ups were better. I did 15-15-15-13-13 reps
Slam balls were OK. I scaled to 20# and did 15-12-12-12-12 reps.
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