Barbell Warm Up
Every 2:30 for 15:00
Power Clean + Split Jerk + Squat Clean + Split Jerk
Starting @ 65% of 1RM and build to a Heavy
I have not been doing much Olympic lifting so this was a nice change of pace. My split jerk was ugly, but my clean felt pretty good. After warming up with 45 and 65#, I got into it:
Video at 105#
8 Strict Handstand Push-Ups
12 SA KB Snatch 53/35#, 24/16kg (6/6)
50ft SA OH Walking Lunge 53/35#, 24/16kg
I had to scale this one aggressively and opted for an EMOM style workout of
Station 1 - 3 Strict HSPU to 3 abmat
Station 2 - 12 SA KB Snatch 15#
Station 3 - 8 SA OH Forward Lunges 15#
It was still a very tough workout.
It was 20 degrees outside and 40 degrees inside when I started my workout. It warmed up to 45 degrees with the space heater, but it was still chilly. I grabbed my Jaws grips to take some of the bite off of the barbell, but was otherwise OK.