15min AMRAP @ 85%
400m Run
10 Thrusters @ 75
10 Pull-ups
Rest 10min (20g carbs + 10g BCAA)
R: 5+100m
All UB. Ran at an avg of 2:06
Avg HR 162, max 180/min 109, cals 294, recovery 41 beats in 2 min (171-130).
R1: 2:37, avg hr 145
R2: 2:52, avg hr 160
R3: 2:53, avg hr 165
R4: 2:57, avg hr 168
R5: 2:51, avg hr 171
R6: 0:45, avg hr 173 (100m)
I felt great on this throughout. Got on the bar right away off the run every time and straight to pull ups after.
+
15min AMRAP
500m Row
10 Snatches @ 75
10 Burpees
Rest 10min (20g cabs + 10g BCAA)
R: 4+176m
All UB except last set of snatch 5,5. Row pace for entire was 1:58.
Avg HR 164, max 174/min 126, cals 321, recovery 35 beats in 2 min (169-134).
R1: 3:21, avg hr 154
R2: 3:31, avg hr 165
R3: 3:37, avg hr 168
R4: 3:46, avg hr 168 (broke snatch 5,5)
R5: 0:45, avg hr 170 (176m)
Really focused on setup on snatches so my low back wouldn't be smoked for dead lifts next amrap. Did great. Back was fine.
+
15min AMRAP
20 Cals Aridyne
10 Deadlit @ 205
10 Box Jumps @ 24”
R: 6+20cal+ 8 DL
UB, stepped down all box jumps.
Avg HR: 165, max 175/min 154, cals 281, recovery: 50 beats in 2 min (173 to 123). Avg watts 221
R1: 1:57, clock didn't record first round
R2: 2:06, avg hr 158
R3: 2:20, avg hr 163
R4: 2:28, avg hr 164
R5: 2:28, avg hr 166
R6: 2:22, avg hr 168
R7: 1:22, avg hr 172 (20 cals +8 DL)
No back tightness or anything. Focused on dead lifting with my glutes and stepped down all jumps. Feel awesome.
