Coach Soloman - (12:00 PM) - 5 of us including Dillon and Adan
400m Run, WMCF dynamic warm-up
30 Squat Cleans - 8 minute time cap
I opted for 75# and this turned out to be the right weight. I started with 5 in succession, then doubles, then singles. I finished in 6:09 and felt pretty good about the effort. Rx was 155#.
10 minute EMOM of
2 Power Cleans (95#, touch and go)
8 Box Jumps (24")
Rx was 30" box jumps and a heavy weight. I might have had 115# in me, but even the 24" box jumps got tough. I finished the first 3 rounds with about 5 seconds rest and was quickly in a deficit. I did finish the workout, completing the last 4 box jumps after time was called.
Strict Pull-ups 1-2-3-4-5-4-3-2-1 with same quantity of deep breaths between sets.
I was doing OK on the first 3 sets, but then broke up the sets of 4 and entirely skipped the set of 5.