Cleans, Front squats

18:15

Warm-up (Sampson stretch, arm swings, jump rope, deep lunges)

A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
+
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively

For loads: 135, 185, 205, 205, 225 x 1 (F)

Front squats: 185# all 5 sets

Daily report

• Body: Sore. Tired.
• Sleep: Slept in a little, no AM workout. Still got to bed a little late. 7.5 hours. 
• Nutrition: Good.
• Notes: A little over ambitious on the last set of cleans. I should be able to get 225 for a triple. I was a little late on the third pull on all 5 sets today. Definitely room for improvement here. For the metcon, 185 was the perfect weight. I was contemplating adding 20# and doing 205 for sets 3, 4, and 5 but 185 somehow got much heavier after 20 burpees and two sets of hard rowing. All front squats unbroken, sets 3 and 5 of burpees were not. Overall, a good WOD.
• Cool link of the day: Came across this article on Fitness Spotlight a few months back. For the most part, I agree with his list. Good stuff.