A. Hang power snatch, 12 x 1 @ 65-70% 1RM; begin a rep every :30. - #135 felt ok
B. Power clean, build quickly to a moderate touch-and-go triple - #205
then 3 sets:
15 deadlifts, 185
45 row calories
15 burpees w/lateral hop over the erg 3:00 walk rest
3:15
3:22
3:40...really dropped off on the row
The deadlifts went unbroken, clean grip on the first set and switch grip on the last two. The clean grip actually felt better than the switch. The first row was in the 1500-1600s, row 2 dropped into the 1300-1500 range and the last was in the 1200-1300 range. These got awful! On the burpees, i just kept trying to move and not trip over the erg...this got a bit nasty!
+ 3 sets:
:40 Assault Bike sprint
4:50 rest
These were the worst I've felt on the @assaultairbike barely held 800 watts and 18-19 calories
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