TUESDAY 12/31

Rack seq

A. Segmented Clean Deadlift: 7 x 3; rest ~90 sec
notes-2 sec pause on the floor, just below the knees, and at lockout w/ribs down.
135, 135, 155, 155, 175, 175, 195.
B. Mid-Thigh Hang Power Clean: start at 65lbs, build as long as technique is sound, 5 x 2-3 reps, rest as needed (RAN)
65, 85, 85, 95, 105. 
notes-pull bar back actively into hip
C. Paused Front Squat: 1 rep EMOM for 8 min @35X0, use ~80%
notes-5 sec hold in the hole, elbows up!!
225LBS. 

+
3 rounds:
C2B x 10
rest 10 sec
Push Press x 3-4 TnG (155, 160, 165)
rest 10 sec
C2B x 10
rest 3 min
+
AMRAP in 6 min:
10 OHS 120lbs
5 Muscle Ups
DID NOT HAVE TIME TO COMPLETE THIS