Fitness - Two-A-Days, Squat Cleans & WOD #2 - 1/4

Focus: Power cleans (full squat), 5x3 cross sets
2x3 - 100 Kg (220#)
3x3 - 109 Kg (240#)

I was surprised and pleased that Dave had me do some more strength work this afternoon. Usually when I come in for WOD #2 on a two-a-day it's just a second WOD. It felt good to get in some heavy cleans.

WOD: AFAP
21 hang squat cleans - 62 Kg (136.6#)
15 HSPU's
15 hang squat cleans - 62 Kg (136.6#)
12 HSPU's
9 hang squat cleans - 62 Kg (136.6#)
9 HSPU's

Score/Time: 11:24
Calories burned (focus & WOD): 581

Man, this was a lot tougher than I thought it was going to be. After all the shoulder work in the morning, this took it's toll early on. The wall balls from this morning also made their presence known.

I got through the first round of cleans unbroken and powered through the first set of hspu's as well. It was a battle after that. I hit a pretty filthy wall. My shoulders, legs and upper back did not want to go anymore.

I broke up the work into manageable sets from then on. 5 (or so) cleans at a time and I was able to hold at 3 hspu's at a time through the rest of the WOD. Still pretty stoked on my time though. Even though I rested more than I would have liked, When I did rest it wasn't for long.

A lot of work put in at the gym today.