Saturday

A. Front Squat Eccentric Only, 7 singles @ 8 sec eccentric @ 95% 1RM, rest 1-2 min b/w singles **control 8 sec down to bottom then dump, put it back on rack

B. Power Clean & Push Jerk, build to 3RM

C. Power Clean & Jerk, 1/45 sec for 8 reps @ 100% of B

+

For time:

18-15-12-9-6-3

KB Swings, 70#

Burpees

A. 310 done

B. 195, not TnG

C. Missed rep 2 got everything else. By the end I was catching the power cleans just above parallel.

Metcon

6:53. Ouch. All UB.