Wednesday, September 9

A. High Hang Clean + Below Knee Hang Clean, 1 set/90 sec for 8 sets building **start w/ 115# **high hang means torso stays completely vertical in hang position **unless i specify power, always catch in full squat
B1. Romanian Dead Lift to just below knee cap @ 22X1, 4 x 4-6 reps, rest 20 sec **double OH grip, focus on butt back knees just unlocked, squeeze butt to extend
B2. CG Bench Press @ 33X1, 4 x 4-6 reps, rest 2 min building
+
3 rounds for time:
Row 400m
21 KB Swings, 53#
12 Ring Push Ups

A: last set 175
B1: last set 145 (first time doing these in a long time)
B2: last set 135

3 rds for time:  11:40 (had to break up the KB's on the 3rd round and broke up the ring push-ups on each round).