A1) Front Squat: x2@73%
*Focus on being explosive
A2) Squat Jump; x5
x5
*Rest :20 b/t movements
*rest 2:00 b/t sets

B) Wide Stance, Seated Good Morning; 4×8

C) Belt Squats; 4×15 HEAVY and FAST

Front squats at 154 felt good.

Good mornings up to 75# were fine

And belt squats at 55# good little burn

Conditioning

“3x
9 Hang Squat Cleans (95)
15 Ring Dips
50 DU’s
+
5:00 Rest
+
4x
15 Calorie Row
15 Bench Press (95)
+
5:00 Rest
+
7:00 AMRAP;
800m Run
3 Rope Climbs
ME Bar Facing Burpees

First part I did first round of cleans UB and then broke 6/3. Dips were broken each round but got to singles for the final 5. And all my DUs were UB, yay! This went better than I thought.

7:12

Bench press definitely slowed down!! I’m better at around 125 for fewer reps!
9:53

Ran on the true form. Got like 23 burpees.

Felt very good through all of this.

Accessory

“A1) GHD Sit Up; x10-15, rest 0:00
A2) Heel Touches on GHD; x10/side, rest 1:00
x3-4 sets A1-A2

B) Banded Pull Aparts; 50 total reps

C) Weighted Hip Extension on GHD; 3-4×12
*Hold KB or BB in extended arms out front