Throwdown (DP/BJO/Clean)
6:20 & 285 – the round of 9 is the only one I feel my speed per rep slowed down on the burpee box jump over, my goal was quick transitions, and keep moving, even if I slowed down on my burpee just keep moving with good footwork. All DP unbroken, just feel I’m a little slower in my speed per rep, I did play with different ways to get to the ground as quickly as possible, the ones that felt the fastest I had the least control of the db and most of the time was ok was too much of a risk though if I lost the db. With the clean I opened at 245, hit 265, missed 285 on my first attempt, it was heavy but I let it pull me forward slightly and I didn’t trust my hang position, the position I had used in my warmup and the other reps, I rushed the hang position and didn’t trust what got me there but on the second attempt I trusted it and had to grind in the bottom for a bounce or 2 and then stood it up.
+
Spend some good time decompressing back before leaving
Wall assisted glute bridge
Frog pumps
Empty PVC OHS at slow tempo
Pelvic tilts from quadruped, include some rockbacks
done