Warmup
2 rounds
15 x Squat
10 x Ring dip
10 x Hanging Leg raises
20 x DU
WOD from Schwartz
Part one
AMRAP 20 mins
5 x Power Cleans @ 30kg (rx'd 60kg)
7 x Pushups
9 x Swings @ 16kg (rx'd 24kg)
Rounds: 12 + 5 cleans
Part Two
3 Rounds
run 550m+ (rx'd 500m row)
15 Box Jumps @24inch
Time : 12.42
Notes: Followed Ben's advice and dropped the weight down on the cleans, good move, banged them out with really good form up and down. They actually felt smoother at the end than the start which means i might actually be getting better at them. Even at the light weight the AMRAP wrecked me and did not feel like doing Pt 2. One thing I have leant since starting at Schwartz is I dont work out hard enough on my own. Hopefully that will change.
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