A. Muscle Clean x 3 + Tall clean x3; 3sets--start with empty bar then build--all light loads
B. EMOM Power Clean + Hang Clean @ 70% 1 rep--6min
C1. RDL@ 301x1; 5-5-5; rest 90sec
C2. DB Chest Press @30x1; 6-8 x3; rest90sec
+
5rds@80%
Row 300m
12 OH WL Steps #45plate
8 ALT DB Snatches #70
10 HR Push ups
+
Suitcase Carry #heavy 20m x 3; rest 90sec btw
1 comment:
A. 45-65-75
B warmed-up 95,115,135 then did 155#x6 rounds back handled it well
C1 @155# keeping it light trying to be smart
C2 @50# 3x8
5 rounds as rx'd 22:04 -
the db snatches be come db power snatches towards the last 2 round as my back tightened up
Suitcase care @70# again trying to smart
overall back feeling is much better than when I started the wod and I did a lot more than I thought I could just had to warm-up at ton.
Someday's there's fine line between working out smart and being a sissy....
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