Squats/Cleans/Hero

Aug. 5, 2013

Warm-up:
- shoulder/hip mobility
3 rounds: (not for time)
- 15 Banded Good-mornings (green band)
- 10 Hanging strict leg raises (past hip level/legs straight)

Strength:
- 3 RM Back Squat
--> 335# Hit 345# for 2/3

EMOM Squat Cleans:
1-5 --> 155# x 5
6-10 --> 185# x 3
11-15 --> 205# x 3
16-19 (because I can't count) --> 225# x 1 (every 30 sec.)
20-24 --> 255# x 1

WOD:
"Nate"
20 min. AMRAP:
- 2 Muscle-ups
- 4 HSPU
- 8 KB Swings (2 pd.)
Score: 15 + 2 reps (PR)

- wasn't happy with the squat... went a little crazy with the EMOM stuff