A – Power clean tough single260
Upon further video review, 265 was at parallel, just couldn’t put the breaks on.
B – AMRAP 4 min power cleans @ 90% of A
4 min amrap
18
Came out 5 reps in the first minute, 5 in the 2nd, thought this might have been a little hot, but I had no plans of direct pacing, I just wanted to go for it and see where I ended up. Pretty happy with it for the most part, in the middle of it wanted one more rep but just not enough in the tank to make it happen b/t rep 18 and the time left
C – 3 sets of 50 unbroken wallballs, rest as needed to get all sets unbroken
Done – meant to measure rest time, the main difficulty i was faced with here is the 2 inch wide target, if a shot was a little off, it would take one or two reps to get that back dialed in. Feel confident I could’ve done one more set or 3 of 60 (please dot get any ideas from this, lol). Last 5 to 8 were more on the shoulders, just focused on good hip drive to counter the feeling of the upper back fatigue beginning.
D1 – Side lying banded clamshells x 6/side into 6 sec isometric hold after last rep
D2 – Single leg 2-hand KB RDL x 6/side
50 across
D3 – Parallette L-sit ALAP, rest 3 min x 4 sets
18-15-13-10
E – Dbl DB overhead carry 150ft, rest 60 sec x 6 (try to get both shoulders externally rotated)
the extra 50’ ft made this terrible,
35-30-25 x 4
Was not going to be able to stay locked out and in a good external shoulder position.
+
Mobility work 20-30 min
Check