A – Below knee hang squat clean x 5 – 4 building sets, rest 3 min225-235-245-255(4x)
Missed the rep because I let the bar pull me forward going into the hang, hip drive felt good at that 255 because I had to, don’t feel grip was an issue either in losing the bar forward.
B – Concentric only front squat cluster – 1.1.1 x 5, rest 10 sec/2 min (try for all of these at 245 or above)
245-255-260-265-270-275
Did an extra set because I just wanted to see if I could get 275, did use a little bit of a dynamic start though
C1 – Front foot elevated DB split squat x 8/side, rest 60 sec
45×2, 50, 55
C2 – Single leg GHD hip extension x 4-6/side, rest 60 sec x 4 sets
X6
+
5 min row, start at 24s/m and increase stroke rate by 2 every min to end around 32. rest off erg 3 min x 3
Round 3 – minutes of 26 & 28 jumped around a little but all others were solid. Fairly dialed in for rounds 1 & 2