Went to the 4:30 class.
Warm-up
10:00 EMOM (alt)
- 15 Row strokes (10 cals)
- 3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans
I used 20-20-20-30-40 kg for the complex.
Weightlifting
Warmed up my cleans with 3×60, 3×70, and 3×80 kg.
10:00 EMOM
- 3 Power Cleans (90kg)
First rep had a 3 second pause at knees, so I used the same weight as last week. Dropped every rep though because of the extra time under tension and with all of the snatching coming up in the metcon.
Conditioning
9:00 AMRAP
- 1-2-3… Power Snatch (115#)
- 2-4-6… Row cals
I went unbroken for the first 3 sets of snatches and kind of wish I had gone unbroken as long as I could. After a few rounds I tried to settle in at 1050-1100 cal/hr and then pushed the pace on my final round. Got through the round of 8 snatches and 16 cals just before time ran out. With calorie rollover the display read 79 cals, which is an extra 7.
Active Life – Back Max
15:00 AMRAP
- 10/10 Turkish Sit Ups (35# KB)
- 10 Alternating Single Leg Deadlift (35# DBs)
- 10/10 Single Arm Split Press (26# KB)
Stayed after class to do this even though my back was already feeling tight. Thought it might help to get some more movement in there. Got through 4 rounds.
