Heavy and light
It’s easy to start to look at the weight on the bar as your marker for success or progress. This can certainly be a useful tool, but going heavy all of the time leaves us unbalanced. We’ll get quite heavy in the strength work today, but we’ll stay very light in the WOD. This will allow us to keep a fast pace and test the limits of our energy systems rather than our strength endurance as much. It might not seem as cool to be moving an empty bar, but I promise it’s quite good for you.
STR:
EMOM 10
5 clean pulls @ or above max clean
WOD:
4 rounds
Row 20 cals
20 hang squat cleans (45)
100′ crab walk
STR: 195# (though only 3 reps on 2 of the sets because I wasn’t not sure about my knee position / being a wimp)
WOD: 16:45 Rx
STR: 115#. Not my max but was still a good weight.
WOD: 19:50 Rx. Barely made it under the 20 minute mark. Had good pace on the rower but was way too slow on the squat cleans.