A – 3 pos hang squat clean (high hang, mid thigh, below the knee). 1 complex every 90sec x 6, build every 2 sets
225-245-255
Was afraid that I made too aggressive of a jump after the first 2 sets, however, I did not miss anything. But man was it a fight from round 4 on. Mid thigh felt like the weakest position through movement but watching the video it does not appear as bad as it felt.
+
B – Concentric only front squats – 1.1.1 x 5, rest 10 sec/2 min
245-250-255-260-265
Still love these. Last set was a fight, never a pause in movement but wondered if I would get stuck.
+
C – GH raise negatives x 8, rest 90 sec x 4
Used a PVC pipe to help over exaggerate the negative on assist on the concentric.
+
D – EMOM x 14
odd min – 40 Du’s
All unbroken. Last round was the only one that felt I had to fight for good hollow position
even min – 12 C2B pullups
Meant to video here. Could easily feel when arms pulled earlier so quality overall felt better. However to have the hips lead the kip I felt as I was going through a bigger rom. Good for overall consistency and development of a better overall butterfly but today the bigger kip fatigue me. Was good until round 6 where I started to feel the drop off and fatigue.