A.M.
3 sets; rest 2min
5 hang power cleans 115#
400m run w/30# sandbag
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3 sets; rest 2min
5 thrusters 95#
row 400m
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(not for time)
10 wall balls
10 box jumps 20"
Notes:
2:54, 2:56, 3:00
Hang cleans felt great. Speed between reps is a little slower than I'd like, but its difficult for me to get the bar back down from the rack position under control.
I added the sandbag because I wanted to get used to running with weight on my shoulders. It is seriously going to suck having to do that in sand.
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2:14, 2:14, 2:25
Thrusters were ok, but really slow. All unbroken. Quads were burning on the rows. My last row was slower, but I lost about 5 sec fighting to get my foot in the strap.
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Wall balls went fine.
I stepped down on the box jumps to save my legs for tomorrow.
Part 2:
1min AMRAP max hang cleans - 115#
Notes: 11 reps
That minute flies by! I got 5 and dropped it. I probably took a few too many seconds resting. I got 5 more reps. I had 10sec left when I dropped it the second time. I quickly picked it back up and got one more rep. The clean itself isn't hard, but transitioning back down to the hang is tough for me.
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20 min run
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