A – Mcgill big 3 + Foot/ankle + Hip/hamstring
done
B – Squat clean triples – complete all 3 reps in a 25 sec window, if you do so, go up next set. if you miss the time but hit the weights, stay at that load for remainder. rest 2 min x 6 working sets
185-205-215-225-235-245 – the 245 was a rush of a lift, and in competition would have been a no rep as I wasn’t quite fully locked out as the 25sec window hit
C – Paused front squat triples – 6 sec pause at just below parallel, not complete rock bottom, keep tension, new set every 2:30 x 5 sets
165×2, 185×3 – I almost backed off of the 185 because I wasn’t sure if I was too low or just below, but fortunately or unfortunately I got confirmation that I was just below
+
Every 5 min x 2 sets
Deadlifts x 15 reps @ 155-185lbs
HSPU x 15
DU’s x 60
1:22-1:22
+ (directly into)
Every 5 min x 2 sets
Deadlifts x 10 reps @ 185-225lbs
Ring pushups x 15
DU’s x 60
1:18-1:17
+ (directly into)
Every 5 min x 2 sets
Deadlift x 5 reps @ 225-255lbs
HR pushups x 15
DU’s x 60
1:15(missed rep 50 on dubz)-1:10