We are supposed to be on a rest day today but we swapped the race yesterday for the workout so today was time to catch up.
The workout was:
Front squat - 73% x 3 x 5 Matt: 175# Donna: 85#
Snatch pull - 100% x 3 x 3 Matt: 155# still working to keep arms straight. Donna: 85#
Rack jerk behind neck - heavy single; 85% of single x 1 x 3 Matt: 155#/125# got to make sure I am bending the rear leg in the split jerk. Donna: 100#/85#
Donna split jerking 85#!
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW Matt: 23:56 used 3 powerbags (2 x 10kg, 1 x 15kg = 77#) for the cleans, they were hard to hold and it got worse as the sweat started to flow.
I did the met con before the lifting phase, now I know why they recommend a 4 hour break in between.