The workout:
Complete 10 rounds:
3 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Run (Pro-Agility Shuttle)
then 5×3 Front Squat
My Results
The hang cleans were easy, as i’ve always enjoyed power and hang cleans. and the weight i used was 165lbs (i probably should’ve gone heavier). the shuttles were tiring. i tried to time the first couple, but my stopwatch doesn’t always work, so i scrapped that after two failed timings. they weren’t the best times i’ve ever done, that’s for sure.
finished up with 5 sets of 3 front squats – went light (so hopefully, i can walk tomorrow) and just did 185lbs. felt pretty good, but i can tell i’ve lost some flexibility in my wrists/shoulders. i’m going to try to incorporate yoga during mornings when i don’t go to PHS with the idea that i get some extra flexibility work in…