Cleans, heavy front squat and more

Just some good practice for the day and build a bit of strength with a heavy lift.

Hang power clean

65/5

75/5

95/5

105/3

115/3

125/3

135/3

145/3

155/3

Really working on the third pull and timing of second pull leading into a clean transition of the third pull. Found some

Good reps today and some ok ones. Have lots of practice in this but pleased cause I can tell I made progress.

Front squat

165/3

185/3

215/2

235/1

265/1

This was good, just wanted to work up to a heavy single. Still uncomfortable with the rack but not bad for second FS workout. Kettlebells are so much easier load wise but way harder weight wise. Double 48kg was way harder strength wise but easier rack position.

Handstand Holds

Lots of practice. Worked on pressing through palm and fingers, driving into the ground, trying to find happy medium between hollow, neutral & extension, pointing toes and internal rotation of legs with tight glutes & ....haha. A lot to this but using the wall I was able to remove my feet hold for 5-10 sec, tap and repeat. 

Row

100 meters x 10

20 sec work, 30 rest

The pic shows the first 8 intervals and the total time, etc. pleased with this as my cardio conditioning starts to build.