Warm Up
400m Run
--then--
2 Rds of:
10 Overhead Squats (PVC)
10 Back Extenstions
10 Lunges (5 per leg)
10 Pushups
Strength
Power Clean, 3x3
--then--
15-12-9 at 75% of 3RM, one minute rest between attempts
WOD
3 Rounds for time of:
20 Squat Cleans (95/65)
25 Box Jumps (24/18 in)
30 Pushups
(Rx+ do ring pushups)
Post 3RM Power Clean and WOD time to comments
RESULT = 3RM - 105#
wod time was 16:38: rnd 1 cleans = 55# but really struggled, so rnds 2&3 used 45# bar
It still felt really taxing. I think I'm wearing myself out on the new strength programming & should probably back it off some. These past few times at the box has been quite a struggle for me.
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