A – Power clean – 1 rep every 20 sec x 30 @ 73% 1RM
190
+
B – 3 strict C2B pullups + AMRAP kipping C2B pullups, rest 3 min x 4 sets
17-15-11-11
Round 3 the kipping pull ups got a little sloppy and not as tight hollow position. Round 4 the strict pull ups were super hard and a fight
+
C – 2:30 clock
Row 350m
15 thrusters @ 75lbs
AMRAP burpee over bar in remaining time (ALL OUT)
rest 2:30 x 3
12 – (row – 1:17/thrusters done at :38 left)
11 – (row – 1:18/thrusters done at :34 left)
13 – (row – 1:18/thrusters done at :34 left)
Last round just made up my mind I didn’t care how bad it hurt I was going to tie or do more than a previous round.
This sucked!
+
D – Back bridge + 3 sec hold x 12 accumulated reps, not for time
still using a raised platform for my feet. 45 + 15, this is one of the first times that I have not felt like I was going to pull something in the bridge. Next time will take a plate away and will video or take a picture to see if there is any visual improvement other than just feel.