Warmup:
Power Clean x5 (135#)... shitty warmup
Training:
Power Clean 3x5 155,155,155,155,175
(attempted 185 on first set and failed after 3 attempts, did 175 easy on 5th set, shouldn't have tried 185 at the beginning)
Dips 3x max (24 on first set and right shoulder really hurt, did two more sets of 15)
Metcon:
4 Rounds of
400m run
50 situps
OH Press @ 50% bw (85#)
(good metcon, could have gone a little faster, but went through it quick, forgot to time, ran @ 6:20/mile pace)
Diet: Okay
Sleep: 4 hrs straight, 2.5 on/off
Weight: 170
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