A. Power clean – 12 min to heavy single for the day *once warmed up to 60%
*keep movement clean
160 blahs.
B. Clean pull 10×1 @100% of clean. Every :90
C. 50 c2b AFAP in as few sets as possible ; as fast as possible
1:33 30,10,8,2
Rest 5 min
D. Running clock – sustainability is focus today
. 3 rds @80% output / smooth, sustainable pace
20 cal row
15 burpees over rower
12 weighted ghd sit-ups 25/15
9:17 this was def more than 80% for me. Rowed about 1050/1100 first round then 950's. Normally I would row in the 850 range.
Rest 5 min
1 rd
50 KB swings (53/35)
40 slam balls over box (20″) 50/30 *must drop ball once over box and pick up each rep before going over the box **dont drop it on other side when on top of box. Must hold ball till both feet on ground and over box.
90′ hs walk
100 double unders
8:10?? Shannon finished in 8:24 so i was about 8:10. This felt good nothing felt hard just little winding.
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