A. Jump rope warmup and DROM
B. Deadlift 10-8-5-3-3-3, rest 2:00
225-275-315-335-355-355
C. For time:
40 Double Unders
20 DB power clean & jerk, 45#
40 Double Unders
10 DBPC & Jerk
40 Double unders
5 DBPC & jerk
40 Double unders
Time - 8:43
Notes:
Deadlifts felt good today. The rest was slim causing the weight to be less than I could actually do. I attempted 375 on the last set but couldn't move it so I did 355 again. Rested 5:00 until the metcon. This was a good one. Broken DU's on the first 2 sets, unbroken on the last 2. Had to break the PC & jerks at 10 and 10 on the 1st set, 5 and 5 on the 2nd and did all 5 on the 3rd.
Workout Nutrition:
SFH PWO 1 scoop, SFH fortified 1 scoop,(38g total protein) 2g glutamine, 5g BCAAs, 2g MSM
4g fish oil, 1.5 hrs later
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