Buy in:
800 m run
Shoulder mob
Burgener Warm-up
Strength:
5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.
Notes: Percentage is based off of 3RM (265#)
Did the first set @ 265. Second set was @ 265 but failed on 2nd rep. Cut it back to 255# for the rest. Reps felt extremely heavy.
Metcon:
Every 90 seconds for 15 minutes (10 total rounds):
21 Double-Unders
7 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.
Score: 7 rounds @ 145# (clean & push-jerk)
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