SATURDAY 1/4

Rack seq

A. Segmented Clean Deadlift: 3 x 3; rest ~90 sec
notes-2 sec pause on the floor, just below the knees, and at lockout w/ribs down.
185, 205, 225
B. Mid-Thigh Hang Power Clean: start at 65lbs, build as long as technique is sound, 5 x 1-2 reps, rest as needed (RAN)
85, 85, 95, 105, 115
notes-pull bar back actively into hip
C. Power Clean: ~7-8 singles, light - pull slower in the groove of the segment lift, then pull actively into hip. Use this technique in the WOD following.
115, 135, 145, 155, 155, 155
+
For time:
10 unbroken C&J 135lbs
Row 1200m
10 unbroken C&J 135lbs
Row 1200m
10 unbroken C&J 135lbs
Row 1200m
10 unbroken C&J 135lbs
Row 1200m
10 unbroken C&J 135lbs
TIME: 33:42
Purposely did the C&J's slower to make sure the technique was not sacrificed. Probably could have shave a few minutes off and done it with faster and less technical technique. Was feeling a little zapped on the rowing because I did the 2000M sprint the night before at 7PM and did this the very next morning at 9AM. But overall still felt pretty good on this.