A. Hang Squat Clean; start at 185#, add 10# every min until failure
B. Front Squat; 2 reps x 6 sets; rest 3min bw sets (as heavy as you can go here - based on feel)
+
8 Sets:
1min Assault @ 550+ watts
rest 20 sec
For Time:
8 Thrusters @ 95#
8 BFB
rest 2:30 bw sets
A. 265....most I've done on hang in over 2 years. I think my best ever is 285?
B. 275, 285, 295, 300, 300, 305......again, highest in 2 years, more importantly days after, I am not hurting in back or legs.
Only had time for 5 sets. Only could hold right at 500 for 1min and still be able to function well. Tried moving very fast on thruster and bfb. It was hurting.
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