We warmed up with an 800 m row.Â Then we did hang power snatches – bar from knees to overhead – two lifts every minute for 5 minutes.Â I did 55 lbs.
Then we did front squats.Â I did 30 at 45 lbs, 20 at 55 lbs, 10 at 65 lbs, and 5 at 75 lbs.
The workout was 4 rounds of:
- 30 seconds of burpees
- 30 seconds of body rows
- 30 seconds rest
After finishing the 4 rounds we rested 2 minutes and did it all again.Â I usually did 13 or 14 burpees and body rows together in each round.
I went out of town all weekend and ate lots of food and did not exercise.Â Now it is Tuesday morning and I wasn’t in the mood to be done with vacation yet so I slept in and will be going swimming to start slowly getting back in the swing of things.