power trio

Monday morning at CFA, we did Front Squats and a wicked little three round trio of Kettlebell Thrusters, Sandbag Cleans, and Ball Slams.

Strength: Front Squat

Bar weight warm-up. Then 5 x 95 / 5 x 115 / 5 x 135 / 5 x 155 / 4 x 170 (fail on 5) . Volume: 3,180. This was done with a 3013 tempo (3s down, 0s at bottom, 1s up, 3s rest at top). The set at 170 was very weak. Also to be noted: these were power cleaned from the floor; at 170 I tied my PR for power clean. 170 x 5 would have been a new PR but it wasn’t happening today, from the floor, with tempo. Too much.

WOD: Power Trio

3 rounds w/ 40 seconds of work, 20 seconds rest: Kettlebell Thrusters (30 lbs); Sandbag Power Cleans (75 lbs); Ball slams (15 lbs); Rest.

Result: 147 reps.

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