Early

Went to bed early and got up early. Headed in at 8am to do some lifting with Kevin before class. I jumped on the rower for an easy 1,000m in 4:16. Also warmed up with 10×45# shoulder press, 10×45 good morningis

Warm-up

• 1,000m Row – 4:16
• 10 Shoulder Press (45#)
• 10 Good Mornings (45#)
• 5 Power Cleans (45#)
• 5 Jerks (45#)
• 5 Power Cleans (95#)
• 5 Jerks (95#)

Weightlifting

Power Clean & Jerk

• 3×115#
• 2x3x135#
• 2×155#
• 3x2x175#
• 2x2x195#

Strength

Deadlift

• 4×155#
• 4×245#
• 4×315#
• 4×335#
• 4×345#
• 4×355#
• 4×365#
• 4×375#
• 4×385#
• 4×395#

Little scary getting back up 400, but it felt good.

Conditioning

8 Rounds (Tabata)

• 20s Wall Balls (20#, 10′)
• 10s Rest

I got all 9s, which seems like I was going slower than normal.

15-12-9-6-3

• Burpee Box Jumps (24″)
• Sit-ups

Finished in 5:56.