FRIDAY 30th APRIL
Deadlift 1x5 - 90kg
5 power cleans - 2x20kg plates and short bar, maybe 50kg ish
run 400m - treadmill 16.5 kph, 16.5kph 15.5 15.5 incline 1.5%
didn't time it but i estimate it was around 11 - 12 mins
Cleans slowed me down, the last round were all singles with 3 - 4 breaths break per lift.
If i ever doubted that a short hard metcon would do the trick, this has proved me very very wrong!!!
i haven't had a hit on a workout like this in a long time.
Because it looked so easy i went full bore right from the get go and got my ass royally handed to me.