P (preparatory). wrist stretches
A. HSC (hang squat clean) from paused just above knee @50-60%; 3 reps EMOM for 6 min - 70#...easy
B. Lunge squat - in place - feet shoulder width - ROM from front knee locked out to back knee touching ground and back @3010; 8-12x3; rest 90 sec b/t legs - 50lb db's (100lbs), reps - 8, 9, 10...tough...legs shaking for quite a while afterwords
C. SA (single arm) Passive hang from bar; 10-15 sec x 4 sets/arm; rest 1 min b/t arms
4k row MAP10 - every 5 min, get off for 6 ring pushups with full external rotation of the rings in the top...no problemo.
Looking forward to getting back to running. But will still have to wait a bit.