5 RFT:
5 thrusters 185 from floor
5 MU +10lbs
12:58 http://youtu.be/znSpby6TftI
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Clean Grip DL- 110% of clean max x3 EMOM x8… lift as fast as possible 325lb complete
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10 min MAP Airdyne:
20 Seconds 95%
40 Seconds 65%
Total: 196 cals
Notes: Warming up for the metcon I tried to kip a MUP with the 10lbs attached...bad idea! The weight flew up and jacked me in the mouth pretty hard. Got a fat lip and a small chunk out of it where my tooth dug in. Almost thought i had knocked out teeth lol. Lesson learned though so I had to do mainly strictish mups, very small kips compared to what i normally do. Tough metcon but thrusters were: UB, 3 sets of 4/1, 1 set of 3/2. Mups all 3/2 except 1 set at 2/2/1. I was a sweaty mess in my gym with no AC which made the clean grip DL much harder than it should have been, even the chalk didn't help. It was becoming a weird mushy substance with all the sweat i was putting out lol. Did some overtime tonight cause I was feeling good. Peaked at 3500 cal/min on the first 20 sec then stayed around 2500-2700 the others. Stayed at 650-800 for the 65%. Felt good, was able to get off the airdyne grab my stuff and head home for dinner, was not smashed by any stretch of the imagination. Makes me wonder what a 300FY effort might get me, hopefully somewhere around 240.
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