February 11, 2013
1) On the minute for 10 min complete:
3 power cleans (75 – 80% 1RM)
5 box jumps (30/24″)
2) Pause Front Squat:
4 sets x 3 reps
Rest 3 min between sets
In the bottom of the squat, pause for 4 sec
3) 3 rounds not for time:
20 x GHD sit ups
3 turkish get ups each arm (heavy)
rest as needed
FS: 185, 205, 215, 255-4 second pause got challenging for sure.
OTM: used 195 for cleans, all rounds were 25-28 seconds.
I hate Turkish get ups 🙂
Front Squat – 225, 225, 235, 245
EMOM – Clean & Box Jumps – 205# Touch and go. 22 -25 second rounds. Sold myself a little short and think I could have gone a little heavier.
Turkish Get Ups – 53#