May 4th, 2017

A. 3-Position Clean (high hang, above the knee, below the knee); 50%x2; 60%x2; 70-75%x1 OTM x5
B. Front Squat @50X1 (keep it slow to the midway point, then speed it up as you approach the bottom, and get out of the hole as fast as possible); 60%x2; 70%x2; 75%x2; 80%x1-2 x 3 sets
C1. Back Racked Reverse Lunge x 4/leg @30X1 x 4 sets
C2. Strict Chest-to-Bar Pull-ups x 4-6 reps @21X1 x 4 sets

3 rounds for time of:
21 Toes to Bar
25 Wall Balls @30/20 lb
28 Calorie Row



  1. A. 83/96/113. The OTM is always a challenge.
    B. Back was def hurting on these, think I only worked up to 65%.
    C1. 93 and 103.
    C2. These are really more like regular strict pull ups for me.

    Conditioning: 18:30 or around there. This one was a tough one to find motivation for alone on a Friday night at 8pm. Probably could have pushed myself more, those wall balls though…

    Liked by 1 person


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