PAILS/RAILS overhead shoulder flexion and sleeper stretch – 90 sec – 10 sec @ 80% – 45 sec – 10 sec @ 80% (1 time through for each arm/stretch)+
TGU – 28 alternating reps not for time @ 53lbs
Got a little sloppy with this early on, but slowed down, took my time and cleaned it up.
+
2 rounds for time (make this hurt)
20 hang squat cleans @ 105lbs
250m row
4:35
First of all, yuck! Didn’t really like you for a brief moment after after.
20 unbroken first set of cleans, done at :52, forgot to look back at my avg pace, but was aiming for mid 1:30’s. 10-5-5, mentally wanted to go all 20 or 15/5, just didn’t have it. Might have helped me with holding a pace around 1:31-1:33 on the last 250. Held 1:30/1:31 for about the first 175 and tried to turn it up more for the last 75m but my legs struggled to create that power with the high turnover.