Find a 1RM of the complexPower clean/Hang Squat clean/Shoulder to overhead x 2
255
Power clean felt good, but just above parallel, was first load I did of the actual complex, the standard of above the knee for hang caused me to be a little off since we haven’t done above in a hot minute, but felt pretty strong. The shoulder to overhead was not crisp or clean but felt pretty solid.
+ (rest as needed)
As many reps as possible in 7 minutes.
Ascending ladder of:
BURPEE ONTO PLATE
25’ SHUTTLE RUN
117
A little upset and kicking myself for this one right now. I went at a great training pace but not competition pace. Was expecting this to get tough but it never really did at the pace I was going at. Pretty confident in hindsight I could’ve held a slightly faster pace. At most could’ve finished the round of 11 burpee and got into the run. Not sure it could’ve been much more. Decent warm up, but should’ve done a round with 5/6/or 7, would’ve helped for knowing pace, steps and cadence on burpee plus how hard I could’ve pushed the run.
Overall this was fun and wish I had one more day to do this one. Oh well, I enjoyed it.