That was one of the hardest workouts I've done in a long time.
But first, strength work:
4
sets of 3 power cleans + 1 clean @ 65-70% of clean and jerk max. Did
135# (which is more like 77% but I was working with someone else so we
settled on that weight)
then
4 sets of strict pull ups,
8-10 reps. Weighted if necessary. It wasn't. I managed 2 sets of 8
without a band, but on the third round I could only muster 4 reps, so
added the band for the last 4, then used the band for the whole last
round.
The WOD looked fairly easy on the board.
5 rounds for time
10 push press 95#
10 burpees
10 kettle bell swings 24kg
Only
10 reps, how hard can that be. Well the first round was easy, but that
was it, by round 2 it sucked, and there was another 3 rounds to go!
Took
me 15:39, and shockingly I wasn't last. Granted Rx was 115# on the
push press and 32kg kettle bell, so I can understand taking longer than
me!
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