Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest
+
A – Clean and jerk doubles, rest 3 min and build to 90-92% effort for the day with both reps completed within 20 sec time window
245
B – Front Squat x 3 reps @ 85-90%, rest 2 min and repeat until you start to really grind or mechanically compensate, or accumulate 8 sets
275 for 7 sets
+
3 min AMRAP
3 power cleans/3 front squats/3 push jerks @ 135lbs
6+1
Came out pretty hot
rest 3 min
2 power cleans/2 front squats/2 push jerks @ 165lbs
5+1
Legs were tired here and still felt some carryover from the first 3 minutes.
rest 3 min
1 power clean/1 front squat/1 push jerk @ 185lbs
9
This was the only one I had a strategy with. I made the plan after the very first rep.
+
10-15 min spinal decompression
done