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A. Squat Clean & Jerk - Build to heavy single
95, 135, 165, 185, 205, 225, 235, 245 failed 2x, couldn't stand up. 235 felt great, better than 225. That ties my PR.
B. Squat Snatch - Build to heavy single
95, 125, 135, 155, 185(f), 165, 175, 185, 195, 200(failed 4x, almost had it on 3rd try)
195 felt great. Preston and the guys said it looked super smooth with a strong catch. That's a 5lb PR.
4min AMRAP; rest 5min
50cals Airdyne (1:10 and about 680 watt avg)
40 Double-unders
30 KB Swings @ 62
20 T2B
10 Overhead Squat @ 95
Total: finished t2b with 5 secs left
+
6min AMRAP; rest 5min
50cals Airdyne (1:30, about 452 watt avg)
40 Double-unders
30 KB Swings @ 62
20 T2B
10 Overhead Squat @ 95
Total: finished t2b with 6 sec left
+
For time:
50cals Airdyne (1:40, 408 watt avg)
40 Double-unders
30 KB Swings @ 62
20 T2B (finished at 6:10)
10 Overhead Squat @ 95
Time: 6:41
This was tough aerobicly. Grip was lit after first round. Did KBS UB in first round, 3x10 for others.
A1. Front Squat - 5 x 5; rest 60sec (build to heaviest possible)
185,195,205,215,225(2,1,2)
A2. RDL - 5 x 5; rest 2min (build to heaviest possible)
225,275,295,315,335
B1. Push Press - 4 x 6; rest 60sec (build to heaviest possible)
135,155,175(4),175
3rd set my rhythm broke after 4 and I did 2 push jerks. Last set got all 6 UB PP
B2. Weighted Pull-up - 4 x 6; rest 2min (build to heaviest possible)
53# kb all sets, last set 4,1,1
