Comptrain Barbell Warm up
Modified Burgener Warm up
Clean warm up - 65, 85, 95#
Every 90 seconds for 12 minutes:
Hang Clean + Clean
Target was 75-80% of 1RM. As I haven't done much Olympic Lifting in a while, I used 135# for a max and 105# for the clean complex. It ended up being a good weight and I felt confident under the sets.
500 m row
1 legless rope climb (max effort)
10 hand release push-ups
15 abmat sit-ups
This was as tough as expected. was keeping a 2:20ish pace on the rower, the legless rope climbs sucked and I went hand over hand about 3 times. The HRPU and sit-ups were unbroken. I finished with 4 Rounds + 1 Row at the 20 minute clock.
Programming was modified from CFG Strength and Vintage Crossfit metcon.