Warmup

5-10 min machine

+

2rounds

20 flute bridge 2 sec hold

+

3 rounds

3 goblet squats +3 sec hold+ max vert jump

10 front to back lunges

10 sec max tru form run

A. Squat clean 10 singles @300

1 miss felt pretty good overall leg drive up was good have to be focused about getting fully extended at the top.

B. Hang squat clean 3×3 heavy

245-255-265 felt good pretty heavy 

C. Front squat 6 reps 2sec pause at reps 2 and 5 x4

235-235-245-250

3 min amrap

-3 squat snatch @185

-12 bfb

rest :90

x3

1+3+1-   1+3+1    1+3+2

Got beat up by this one pretty bad. snatches were slow wanted to hit one every 10 sec but couldn’t do it. legs fatigued quickly and pull went some. Pretty eye opening workout and very humbling.