10/7/2019

A. Squat Clean + 2 Front Squats + Hang Squat Clean + 2 Front Squats; build to a tough complex in 3-4 working sets
185 - 205 - 225

12min AMRAP
24 Cal Row
7 Bar Muscle Ups
50' OHWL @ 115# (1 rep = 5 feet, 10 reps total)
7 Hang Power Cleans @ 115#

133 reps (2 rounds + 30ft lunge)

Had to do bar MU for the AMRAP, the class was using the rig and that is the only place they have gymnastics rings. I was on pace for three rounds, however at the start of the third I hit the 'Menu' button too many times on the rower and it went into a brief diagnostic test that took about 40 seconds.


I rowed at a 1100 cal/hr pace, and split the MU and HPC into 4/3 with quick rests between both. The biggest issue was the lunges, my arms blew up and were close to giving out with each 25ft length. By the time I got to the last round of MU my arms blew up and I had to break them into a set of 4 and a set of 3