A – Squat clean from blocks at mid thigh – 10 singles, rest 90 sec (build to tough load but maintain a bounce out of the bottom,use it as timing/bracing work)265
No blocks at mid thigh, set up is at knee
B – Hang Squat clean below knee – find tough triple, reps must be completed in <15 sec to count
255
I know there was more in the tank but the 15 seconds was a game changer
C1 – Clean pulls from deficit x 3, rest 90 sec
305
Knew this had to be at least at 3 bills. Got better each set, first rep at times was just feeling the weight from the def but after getting the feel for tension felt good even from this longer range of motion
C2 – Single leg sorenson hold with plate rotations x 4/direction, rest 90 sec x 4 sets
15 across
D – GHD situps – 4 sets of 20, accumulate 45 sec of heavy sandbag/slam ball carry during rest time bt sets
100lb D-ball in 2 sets