Did the class workout (A and B) and then added in some accessory work... I was supposed to back squat this afternoon and then hit the accessory, but I am just cutting that out given the volume of HSC this AM. Fun/tough day in the gym.
A.
4 RFT (16 min cap):
400m Run
10 Hang Squat Cleans (225/155#)
-Cap + 10 reps (finished 3 rds + 400m run) ... this was definitely outside my comfort zone... heavy weight and lots of reps ... I ran slow and just tried to get through the HSC consistently ... first set went 5/2/1/1/1 ... 4/2/1/1/1/1 ... 3/2/2/1/1/1 ... rough, but I am proud of myself for going outside my comfort zone and handling a heavier weight like this.
B.
Every 2:00 for 12:00
Front Squat
3-2-1-1-1-1
-225# x 3, 245# x 2, 275# x 1, 295# x 1, 320# x 1
C.
Heel Elevated Bulgarian Split Squat
3x8/leg
GHD Back Extensions
3x15
Standing Calf Raise w/ 2 second pause at top and bottom
3x15
-Complete, 2x35# DB on the BSS
D.
EMOM 10:
12 GHD Sit-ups
-Complete
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