2-12

10 am

Swim class

2x 50 free, 50 backstroke, 50 any

200 kick with fins and board

Practiced treading water for 5 minutes

3 Rounds

1 min of treading water

1 min off

1:00 pm

A.

Six sets of

Hang Clean + Full Clean

-rest as needed

B.

10 min. EMOM

*alternating minutes

- 3 TnG Power Cleans (205 lbs)

-10 Toes-to-bar

C.

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

Rest as needed

And then . . .

Every minute, on the minute, for 5 minutes:

Back Squat x 3 reps @ 85% of 1-RM

A) 205, 215, 225, 240, 250, 260

-Wanted to really drill getting the barbell into my pockets with my feet flat still before I pull.

B) Felt good. Shoulder was a little funky with external rotation today though.

C) 255, 295, 310, 340, 310x3x5

Had a little fun after class! Muscle Robot!