Burpees and Squats

Deadlift 3-3-3-3-3 reps 175 - 205 - 215 - 175 - 175

 

Then..

 

AMRAP 15 Minutes (Increasing)
1 Clean (Power or Squat) (185#/135#) (Rx2: 135#/95#)
4 Burpees
Run 200m (Rowing)

 

Rounds: 3 Rounds plus 8 Cleans and 5 Burpees

Total Reps - 40 (I have no idea how this was tracked but this is what was on the board written by the coach)

 

The run stays the same, but double the reps every round, i.e.: Round 1: 1 clean & 4 burpees & run 200m Round 2: 2 cleans & 8 burpees & run 200m Round 3: 4 cleans & 16 burpees & run 200m Round 4: 8 cleans & 32 burpees & run 200m etc.
Track total reps for the workout

Those deadlifts were hard!  3 rep maxes are harder than 1 rep max.  Now I know why I come prepared for lifts.  The bladder does not like deadlifts and that's actually my favorite lift - LOL!

I knew those burpees were going to get me.  I was trying to focus on not letting my knees hit the ground.  I started off good but then got back to crawling.  I really need to work on this a lot more. 

I worked on squats by holding onto one of the bar poles.  My knees were hurting badly.  I really don't know when I quit bending my knees or if I've just always been like that but need to learn to start bending them.  I was surprised I even could do it.  But I'm going to keep trying and fighting to get it and other movements right!