AM
A. Power clean 2x7; rest 2 min
B. Pendlay Rows 3x7; rest 2 min
PM
All @99%
For time:
400 meter run
Max burpees in remaining time from 2 min countdown clock
Rest 15 min
30 seconds max clean and jerk 115
30 seconds max box jumps 24"
30 seconds max chin ups
30 seconds max burpees
Rest 15 min
Row 700meters for time
AM
ReplyDeleteA) Wanted to stay off wrist so changed power clean to clean pulls.
275,275,285,285,295,295,305
Felt strong on the pull. Can see myself getting 300 in the future.
B) 185,185,185,195,195,195,205
Didn;t really know where to start weight wise. Matt said I was doing them right. I deadlifted the bar then went down in an RDL position with my back parallel to the floor for the 3 reps. I think that helped get me locked in each time.
PM
ReplyDeletePart 1 - 23 burpees
Part 2 - 16,16,19,13
Part 3 - 2:16
Well they all hurt. Part 2 was not too bad. Did 75# snatch instead of C&J because of wrist. For row I stayed at a 1:35ish pace. Felt really good the whole way thru. Hurt bad afterwards though. Rowing always hurts.