CFG - Lacey
1200 - 10 of us
4 Burpee Broad Jumps
6 Cat Cows
8 Banded Squats
4 Burpee Tuck Jumps
6 Banded Speed Skaters - Ea.
8 Banded Glute Bridge + Clamshell
2 Minutes mobility of your choice
ON A 15:00 RUNNING CLOCK...
Power Clean (1 Rep)
Build to a Heavy 1-Rep Power Clean *Must be performed with optimal mechanics. Week 1 of 4
Felt OK today, but I was receiving the bar a little high and stiff (wanted softer knees). I built up from 75-95-115-135-145-155-165-165#. The second effort at 165# was smoother.
Front Squat (2 Reps @33X1)
"THE HEAT" (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
8 Front Squats (95/65)
8 Hang Power Cleans
NOTE: New Benchmark *Can use DBs
I scaled the load to 65# which felt OK, but I probably should have gone lighter. Per coach instruction, I attempted to go EMOM, but fell behind the pace after 3 rounds. I ended up at 8 Rounds + 4 Reps. Front squats were slow and exhausting. The hang power clean started muscle clean and then dip drive with fast cycling. First round I had 23 seconds of rest, which got progressively shorter. I need 30 seconds of rest between rounds.
Finished with 3 sets of 8 reps on the reverse hyper with 90#