Monday/hard 3

Day 3 

A. Squat Clean clusters 1.1.1 rest 30 seconds btwn lifts rest 3 minute btwn clusters x3

255 for all. Fairly solid. 

B. Pause Front Squats 5x3 rest 2 min btwn sets 3 second pause in bottom of front squat 

225, I think the weight was right. Seemed light but really tried to make my first move out of the bottom straight up. It's a struggle because my body wants to come forward. This was good for me. 

 + 10 Min AMRAP Row 200M 12 thrustres @ 115lbs 12 Box Jumps 30"

3 rounds + row and 7

This was all ok. 

Thrusters: 12; 9,3;8,4

Row: first round 1:35, second third and fourth 1:50

BJ: slow but consistent. 

Felt the hips