Monday: D1,W6

Training:

Warm Up:
ROM drills, dynamic stretch
Jump rope

Work Capacity:
AFAP:
100 x squat clean to thruster

Total: 11:33

Rest 2 minutes

Endurance:
10 x 400 m run
Had to finish each in under 90 seconds, 60 seconds of rest after each run

Durability:
2:00 max effort:
Pushups: 95
Situps: 96
Squats: 102
Active stretch

Notes:
Work capacity was a grip and forearm killer. Rested 2 minutes before heading into my sprints with the goal of running on tired legs. Got each run done in under 90 seconds. It took 5 rounds before my legs finally loosened up from the squat cleans. I was disappointed in the 2 minute maxes for push-ups and squats, although doing them after the work capacity and running had something to do with the lower than normal scores I am sure. I will re-test again next Monday.