@ 4:00pm
a) emotm x 20:00
odd) 8 burpees to 6"
even) 3 tNg power snatches (start @ 115# and move up 10# each set)
burpees were all completed in 19-20 seconds. snatch weights were 115-205 (10# increments each set). felt very good on this portion. the burpees were fast and was working on where to breathe and foot placement for future use (OPEN?).
b) 3 rounds (for time)
1) 10 power cleans 205#
2) 7 shoulder2overhead 205#
3) 4 wall walks
4) 200m run
10:04. wanted to get under 10 minutes, but the rest between power cleans and last power clean + shoulder to overhead on the last set was too long. kept a solid pace from round to round. 1st was 3:09, 2nd was 3:30, and 3rd round was 3:25. kept a solid pace on the run, except for the final round where I pushed it hard. cleans were 5-4-1, 3-3-3-1, 3-3-3-1. shoulder to overheads unbroken (rhythm was better in 2nd and 3rd rounds), wall walks with slight breaks between. felt good moving the barbell.
http://www.youtube.com/watch?v=cgoae12W_kY&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A
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