NOON-

Run 3 X 800 meters
-Rest 3 minutes.
10 burpee penalty if any run slower than initial run.

-3:19, 3:26, 3:50
(rested 5 minutes before the last run)

Uncharacteristically slow for me, even with a turnaround and 250m of the return trip on a steady incline. May have been the fact I was semi-fasted, the heat, or yesterday's workload, but felt fatigued. Legs were heavy, and started cramping during my penalty burpees. First time using a metronome, as well. Tried to keep 96 bpm - tough at first, but improved by the last set.

The return trip.

PM-

BARBELL CYCLING

Every minute OTM for 5 minutes:
155 Push Jerk x 10 reps

-Complete, all unbroken

then,

Five sets of:

Hang Clean + Clean

Rest as needed

-255, 275, 295, 315, 335 (1/2 - missed clean)

315

335 - guess I forgot what I was doing on the second clean. 

then,

Three sets of:

Clean Pulls x 1.1.1 @ 95-100%

(rest 10 seconds between singles)

Rest as needed

-All sets at 365

then,

4 sets for times of:
100 meter Hill run
15 Chest to Bar Pull-ups
-walk back recovery.

-:52, :48, :48, :47
All C2B unbroken. Need to be smoother.