Workout: Power, Power Endurance

Warm-up: DROM, 10 min row @ easy pace

Then:

3x20 BW Squat

3x10 Jump Squat

3x5 Jump Knee tucks

2x5 Knee Jumps

3x10 KB Swings @ 32kg

3x3 Rack Pulls @ 405#

Then:

Work up to 1RM Power Clean

10x 95#

5x 135#

5x 155#

3x 185#

2x 205#

1x 225#

1x 235# *old PR

1x 240# *new PR

Then:

5x3 Power Cleans @ 80% of PR (190#), rest 3 between sets.

Then:

"Louder than 11"

-5 ball slams @ 25#

-10 push-ups

-15 KB Swings @ 24kg

-11 rounds

*Completed in 9:17

*Good solid power workout, I got to try out my new platform shoes and helped with my lift, and I also try them for OHS, the heel lift is helpful. Still trying to loosen up my calves and work on ankle mobility. I like the Olympic lift and getting familiar with those lifts gets me out of my comfort zone with the KB.