A. Sumo Deadlift 3-3-3-3-3 rest 2 minutes (5-10% heavier than last week)
B. Clean From Full Extension 1-1-1-1-1 rest 2 minutes (doesn't have to be heavy, focus on SPEED under bar)
C. EMOM x 8 minutes - 1 Clean *building to something moderately heavy with perfect mechanics*
D. Single Leg Glute Hip Bridge x 12/leg rest 30 seconds bt sides x 3 sets
+
AMRAP 3
3 Power Cleans 155/105
6 Bar Facing Burpees
9 Jump Squats
rest 1 minute x 4 sets
A: muscle snatch from yesterday at 115. B:EMOM 10 min- high hang power snatch , 2@115, 2@135, 2@155, 2@175,1@185, 1@195 think that'a pr didn't look pretty. C: EMOM 8min -cleans 155,175,185,205,225,235,245,255. Wod: 3pc 6bfb 9 js, got 3 rds on each round
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