Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.
Warm-up – 3 Sets
- 10 Russian KBS (35#)
- 5 American KBS (35#)
- 4 Pause Power Cleans (45#)
- 3 Hang Squat Cleans (45#)
Weightlifting
Pause Squat Clean + Hang Squat Clean
- 95#
- 95
- 115
- 135
- 155
- 175
- 185
- 195
- 205
Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.
Conditioning – Partner WOD
- 150 American KBS (25/20/15/10/5 reps)
- 150 cal Row
- 150 Burpees (25/20/15/10/5 reps)
- 75 MB Chest Pass (3-5 yards apart, 20#)
- 75 Synchro Sit-ups
Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.
