DCF Tues

Spend at least 15 minutes working on one of the following skills in order:
1.) Double Unders
2.) Pullups
3.) Toes to Bar
4.) Muscle Ups

\\ Worked on MU for a few minutes

Squat Clean
Set 1.) 1.1.1 @ 80% 1RM Squat Clean
Set 2.) 1.1.1 @ 80%
Set 3.) 1.1 @ 85%
Set 4.) 1.1 @ 90%
Set 5.) 1 @ 95%
Set 6.) 1 @ 95%

Rest 10 seconds between lifts
Rest 2 minutes between sets

\\ Hit a double at 235, which felt good, single at 255 (below), which also felt good, went for 270 but my right hand got stuck for some reason when I was pulling under so I didn't get the bar in the front rack on my right side and dropped it. Plenty of height on the bar, just gotta get my elbows around faster. Gonna try 275 next time we do heavy singles.



6 sets @ 95%:
3 Unbroken Power Cleans
6, 10m Shuttle Sprints
9 Burpees

Rest 2:30
Notes:
-Add weight each set as long as it's unbroken.
-Each set should take roughly 35-40 seconds. If it's longer than that you need to scale something down.

\\ 165lb 33s, 170 33, 175 32, 180 31, 185 34, 190 34 - should have started at 185, last few rounds were tough