7/9/2018

A. Squat Clean; start @ 185#, add 10# every min until failure or tough single based on feel 
Made it to a 275lbs squat clean. I tried 285lbs and got buried, but I'm quite happy hitting 275lbs in an EMOM

B. Back Squat; 5,4,3,2,1; rest 2min 
275 - 295 - 315 - 325 - 335

+
15min AMRAP @ 75% effort: 
Row 300m 
8 Power Snatch @ 95# 
Run 150m 
16 Wall Balls @ 20# 
3 Rounds + 2 Power Snatches
2:05/500m pace on the row
Singles on the snatches
The run for this was consistent, but I'm not sure of my exact pace
UB Wall balls

rest 5min 

15min AMRAP @ 75% effort: 
Bike 20 Cals 
8 Power Cleans @ 115# 
Ski 200m 
16 Walking Lunge Steps (unweighted) 
3 Rounds + 2 Cals AB
275 watt average on the bike
Singles on the power cleans
2:30/500m pace on the ski erg
I wore my HR monitor for this one, average was 159 BPM, peak was 170 BPM