All:
A. Power Clean – 5×3 @77-80% *from blocks (mid height)
B. Clean Pull (high blocks) 5×5@120% of your 1RM clean
C. AFAP
200m Run
400m Row
400m Run
400m Row
400m Run
400m Row
400m Run
400m Row
200m Run
D. Assistance Work – NFT
5 rds through
1 legless rope climb as high as possible
8-10 ohs (barbell) as narrow grip as you can, at 52X0
10 GHD Back Ext, 5 second pause last back ext at parallel
60’ Waiters Carry (each arm)
A. Done at 133#
B. Did wod from yesterday 9:42
C. Accessory work from yesterday 5 rounds done.
Powa cleans done at 100 except set 5 done at 105
Pulls done at 170kg
Last two sets at 150 because I was getting rounded!
Metcon 12:44
P Cleans done up to 245
Pulls done
Did class wod
Two rounds
50 du
25 pc 95#
25 burp over bar
6:02
Had soccer game tonight did plenty of running