See you in Miami!
am
A. Clean & Split Jerk up to 1RM for the day
B. Front SqT – to 2RM + 1×2@90%
C. Barbell row – 5RM
D. L- Sit – accumulate 2-3 minutes in L-Sit Hold – those who can, from p-bars above plates
pm
A. 12 legless rope climbs afap
Rest 5 min
B. AMRAP 12
15/12 cal bike
5/4 muscle ups
5 sqt cleans 155/108
C. Assistance Work
1. 20 tgu alt arms
2. 1:30-2 min plank (weighted those who can) + 20 reverse hypers at 25% of back squat x 3 sets
3. 3×10 each direction “around the world” * circling plate around head (YouTube)
4. Accumulate 3:30 in arms overhead for thoracic static stretch
Only had 45 min at the gym tonight so just came in to Clean a little :). 183# and that was a quick climb so happy these higher weights are feeling easier to get. Failed 187# but even still stopped and felt good.
Will workout tomorrow to make up for today!