"Adam Brown," DL, MC, WB, BP, PC + Run, Core

Lunchtime

Adam Brown, from SEALFit

Baseline:  ROM drills.  3 x Snatch complex (see notes)
-  DL, BP warm ups only

Strength/Stamina/WC:  2 rounds for time: 

• 24 x Dead Lift (295#)----> scaled to 265# (rd 2-- 13x @ 265# ,11x @ 225# in interest of time)
• 24 Box Jumps-----> subbed 4-count mountain climbers
• 24 x Wall Ball
• 24 x Bench Press (195#)-----> scaled to 175#
  
• 24 x Box Jumps-----> subbed 4-count mountain climbers
• 24 x Wall Ball
• 24 x Power Clean (145#)-----> scaled to 125#

-  time: 49:34 (rd 1--25:36,  rd 2--23:58)

Durability:  Run 1.5 miles at fast pace.  Plank hold 2 x 3 minutes.  Active stretch or Yoga
-  In evening: Ran 1.5 miles, easy pace.  Plank 2 x 3 min.  Ran 1 mile easy pace.

Notes

• Body: Quite sore in chest and front delts.  Right tibia mildly irritated.
• Workout: Long workout, but not metabolically challenging so much as strength challenging.  Deadlifts were the most difficult piece, and power cleans were the easiest.  Run in the evening went fairly well, felt balanced, no issues.