Clean, pushup, squat Metcon

Warmup:
2x
10 pullups
30 flutter kicks
samson stretch

15 overhead squats, stick

BB complex, 45# bar

Workout:

5 sets of:
AMRAP in 3 minutes of 3 cleans (95#), 6 pushups, 9 squats
1 minute rest in between sets

Score - (1) 3 rounds + 1 clean (2) 2 rounds + 3 cleans, 6 pushups, 6 squats (3) 2 rounds + 3 cleans, 6 pushups, 5 squats (4) 3 rounds (5) 3 rounds + 3 cleans

Ankle rotations - L/R 50 clockwise, 50 counter clockwise

Stretch



Notes:

• I really like this one. Breaking it up into 5 rounds instead of one 15 minute round makes it much more intense and managable mentally. This one definately showed me that my lower back is much weaker than I thought; it was tightening up and fatigued by the 2nd set despite the deadlifts I've been doing. Clean form felt like it held together but I was having to focus pretty hard to do so.
• Going to start adding cleans to the heavy lifting lists (right now I pretty much only do deads, OH squats, and back squats), I think it will help balance everything out and strengthen up my lower back, which will always help during long runs.
• Body feels good; lower back will surely be sore tomorrow.