1. Power clean

5 sets of 2 touch and go/rest 2 min

95, 115, 125, 135, 145, 155 (failed on second rep), 155!  I’m pretty amazed that I was able to do 2 tng 155 pwr cleans!

2. Front Squat

heavy single

3×3@70% of heavy single/rest 2 min

175…this felt REALLY heavy, 15 lbs off of former PR, but my squat felt so much better.  working on elbows.  Still coming down.  3×3 at 122

3. one round

airdyne 30 calories

20 squat cleans@95#

100 dbl-unders

I don’t even know how long this took b/c the du were ridiculous.  Had to take a walk outside to cool off at 76.  ugh!  sq cleans were 4, 3, 3, 3, 3, 1, 1, 1, 1

4. Seated good mornings

5 sets of 3/rest 2 min

55 for first set.  all others at 65

After this was over I practiced butterfly pu’s.   Go about 5 sets of 5 really good ones.  no pain, so that’s a good sign.  

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