Pow Pow Triples

Took a full rest day yesterday after not getting much sleep. Out in the garage at 11:30 today.

Warm-up

• 4:00 SkiErg (873m)
• 80′ Lateral Monster Walks
• 80′ Monster Walks
• Power Cleans
  • 5×45
  • 5×95
  • 5×115
  • 3×135
  • 3×155
  • 3×175

Weightlifting

• 5:00 EMOM – 3 Power Cleans (185#)
• 5:00 EMOM – 3 Power Cleans (195#)

Planned on 185 the whole way but it felt good so I made the jump.

Conditioning

2 Rounds

• 25 Ring Dips
• 25 cal BikeErg
• 50 Reverse Lunges (40# DBs)
• 25 cal BikeErg
• 75 Russian KBS (53#)
• 25 cal BikeErg

I went 5×5 for the dips, 30-20 lunges, and 35-25-15 swings. Probably averaged around 1,100 cal/hr on the bike. Finished in 23:42.

Midline

3 Rounds

• 40s Mountain Climber Slides
• 20s Rest
• 40s Weighted Russian Twist (20# KB)
• 20s Rest
• 40s OH Crunch (20# KB)
• 20s Rest
• 40s OH Flutter Kicks (20# KB)
• 20s Rest