Marco Solo

Squat Cleans, Heavy Triple
Then 3 C&J's every minute on the minute, for 10 minutes

198# was best triple, catches were solid but coming up out of the squat was a challenge.
Went with 132# on the met-con due to shoulder shiz. Wanted to ensure good form through-out. Think I did.

Swam after. Did 2x50 (under 50sec) and 2x100 (went for sub 1:50 but crapped out) then did some stroke count work. I'm 2 strokes more efficient leading with my right hand at 7 strokes for the 50. 9 strokes leading with the left. (I would have thought the opposite, I feel more efficient leading left) Prolly did 8x50m with the stroke count work.

Like The Wind

12 minute time cap:

1 mile run
AMRAP squat cleans in time remaining (155/100)

Did the run in 6:40... nabbed a lowly 14 cleans rx'd