VolkeFit: Schweaty Schaturday

A. Power Clean/Front Squat

Power clean x1, then front squat x3

I got up to 195.



B. DHPLUs/Bent Over Rows

5 deadhang pull-ups
Rest 30 seconds
5 bent-over rows (95lbs)

Five rounds. (alternating with a partner.)


C. Metcon
Five rounds, resting approx. four minutes between.

25 calories on the AirDyne
15 wall balls
20 bell swings (shoulder height) 55lbs
50 double unders

I did this.  I took breaks during the wall balls on the later rounds.  I managed to do the DUs unbroken, except for the round I whipped my fingers on the seventh rep and another round I tripped up with 3 left.