I was going to rest today... but the class workout was a Linchpin 'mash-up' and I really wanted to give it a go. It was a bit of a cluster fuck of people... really big class and a complex workout. I definitely could have gotten a few more reps on the second part if I hadn't been doing this in a class fighting for space. Overall, still got a lot of intensity out of this workout and had a lot of fun.
A.
On a 12:00 Clock:
Build up to a heavy 3x3 dead-lift
-Hit 405# across for 3x3. Felt very easy, much more there, used this as more of a warm-up.
B.
AMRAP 5 Minutes:
5 Power Cleans (95/65#)
5 Thrusters (95/65#)
Rest 5:00
AMRAP 10:
3 Dead-lifts (315/205#)
1 Round of 'Cindy' (5 pull-ups, 10 push-ups, 15 air squats)
Rest 5:00
AMRAP 7:
7 Over-the-bar Burpees
7 Hang Power Snatch (75/55#)
-Result =
-9 Rounds + 8 Reps ... I was really trying for 10 rounds even... but barely missed it. Big effort, this was the toughest of the 3 AMRAPs.
-9 Rounds ... had huge transitions here and had a lot of people in the way of the pull-up station I was using ... lost some time on that, but got a lot of intensity out of it.
- 7 Rounds + 4 Reps ... rough... muscle-snatched each rep easily, but the burpees were terrible. Solid finisher to the session.
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