121009 3RM (touch and go) Power Clean

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder MOB

Strength:
15 minutes to establish a 3RM (touch and go) Power Clean.
185#

Metcon:
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Good Mornings – heavy, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.
Score:
1a) 35# x 3; 40# x 1
1b) 15#
1c) 75#
1d) 95#

First time doing this variety of BB step-ups so I chose a weight I thought I could get through UB. Next time try 85-90.