5:15-7:00

Monday- Clean & Jerk Tech + FSQ Wave/GHR + SL Hinge + Core/SM

A. Squat Clean + Hang Clean + Front Squat + Split Jerk, tough single in 12 min **start @ 65% and increase off feel as perfect technique allows

(I messed up and did hang squat clean instead of just hang clean, started at 140, went to 175 when I caught the clean and just wasn't stable and fell so stopped at 175 I think it was minute 8)

B1. Front Squat @ 20X1, 6 x 1 @ 90+% for all sets, rest 60 sec

#250 for all sets.

B2. GH Raise @ 40X1 (use band assistance as needed), 6 x 4-6 reps, rest 2 min

5 reps per round I did one set without band but rest with a black band. Right behind my right knee was hurting.

C. Double KB RDL @ 3010, 4 x 8/leg, rest as needed

70# each hand recorded a set to see if it was right.

D. Front Rack Hold @ 110% of FSQ 1RM, 4 x 10 sec, rest as needed

315#