A. Clean and Split Jerk: 3x18.104.22.168.1; rest 6min (225,225,235)
B. TnG Ground to Overhead: 5reps x 8min (155)
C. Front Squat: 5x3 light (technique); rest 2min (185)
Run 20min @ 70-75%
Distance: ~2.8 miles
Notes: Woke up at 4am and couldn't get back to sleep until 5:30am. Then I woke up at 7:30am to get over to the gym to judge some crossfitters and also teach the Saturday morning classes. Had a coffee at 11:30am and then started my workout. Felt good with the clean and jerks and boy was this taxing. My legs, lungs, and brain were just cooked after each set. The same went with the TnGs. I wanted to go as fast as I could with a moderate weight in order to get used to tapping into my CNS in succession. New squat technique felt strong. No back problems throughout this entire workout.
Hit the second workout late in the day. Run felt good. Kept the glutes on throughout the run and was able to keep the heartrate right at 162 bpm the entire time.