3 rounds of
20 Jumping Jacks
10 Cossack Lunge
10 Spider Lunge w/ Reach Up
10 Over-Under Scap Touch (5/side)
10 Band Pull-Apart Combo (1 pull-apart + 1 OH pull-apart)
90sec Death Stretch /side (45sec Hands on Floor; 45sec Chest Up & arms behind head)
3 x 3 Hang Clean Hi-Pull + 3 Hang Power Clean + 6 Jump Squats w/ medicine ball held at chest
– work up to met-con weight for cleans (M @ 135 or 95; W @ 93 or 63)
Partner Met-Con – Cleans & Wall Balls
5 x 3min ON + 3min OFF
15 Wall Ball
Max Rep Power Clean
Both partners start at the bar; 1st partner runs to the wall ball station and completes 15 wall balls while the 2nd partner completes as many power cleans as possible before switching; partners continue in this fashion for 3min, then pick up where they left off after a 3min rest break
Probably should have been a rest day today but with travel plans Thursday-Monday I’m pushing to get in as much time as possible ahead of the open. As always, was a little torn on the weight to use but taking into account being worn out from previous days and the fact that even at a lighter weight this could be killer just by going faster, I went with 95#. I was very happy with that decision after a round of hated wall balls (which I’ve somehow avoided almost entirely since the last open). Paul and I made it to 186 cleans, I think, and that was more than enough.
I’m sure it was just a coincidence that we had a workout like this after the barbell seminar but this was a great opportunity to practice so I was focusing on not dropping under so I could just flash the elbows around and drop the bar quickly. Definitely exhausting after a few dozen reps but I think it saved me from the normal bruises I pick up when I drop under the bar a bit.