WARM
std warmup
200m run
20 wallball 10#
20 wallball pass 10#
200m run
Clean drills
Thruster drills
A. 10 min skill work - pick 2 things and work on them 5 min each
- BarMU slow negatives (progression toward strict Bar MU)
2x5 scap pulls
2x5 slow strict pullups
5 BarMU with slow-as-possible negatives (that weren't very slow)
- Freestanding HS work
~6 HS Hold, balancing off wall few seconds at a time
B. 10 min build to a ORM Squat clean thruster
3x95, 3x115, 2x125, 2x135, 2x145,
2x155 - failed both reps (cleaned but couldn't press it out)
C. For time:
30 Squat Clean Thrusters 135#
time: 8:39
I added:
D. MU practice
2 MU, 1 failed rep
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