Got in the class (A and B) and then added in some of my deadlift/back workout that I was going to do later today. Overall cut down the volume on the lifting, but overall still got a great workout out of this session... that metcon was super challenging and fun, all the reps were unbroken and relatively fast, lots of time on the bike.
A.
3 Sets (18 min clock):
AMRAP 4:
15 Power Snatch (75/55#)
15 Pull-ups
15 Overhead Squats (75/55#)
Max Cal Bike
Rest 2 minutes
-50, 31, 31 = 112 cals
B.
EMOM 10:
Power Snatch x 1 rep
-135#, 135#, 165#, 165#, 185#, 185#, 195#, 195#, 205#, 215#
C.
Every :30 for 15 minutes (30 reps):
1 Deadlift
-Started at 315# and worked up to 405# for the last 5 minutes ... was considering going up above 405#, but after A and B I just kept it lighter.
C.
Standing One Arm DB Row
4x12
-80#
D.
Incline Bench Shrugs
4x12
-2x50#
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