Three Position Squat Cleans

Last night both B and I were wrecked from that session!

Warm-up

• 5:00 BikeErg (2,506m)
• 80′ Lateral Monster Walks
• 80′ Monster Walks
• 10 Monster Squats
• 5 High Hang Muscle Clean (45#)
• 10 Front Squats (45#)
• High Hang Squat Clean + Hang Squat Clean + Squat Clean
  • 2 @ 95
  • 1 @ 135
  • 1 @ 155
  • 1 @ 175

Weightlifting

High Hang Squat Clean + Hang Squat Clean + Squat Clean

• 2 @ 75%
• 3 @ 80%
• 2:00 Rests

My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.

Conditioning

6 Sets

• 2:00 AMRAP
  • 20 cal BikeErg
  • MAX Distance Farmer Carry (60# DBs)
• 1:00 Rest

Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.

Midline

E4M – 4 Rounds

• 50s Sandbag Bear Hug Hold (100#)
• 20 DB Pull Throughs (60#)
• 50s Plank
• 30 DB Side Crunches (20#)