Short, Fast, and Heavy

3 rounds for a time of:

3 squat clean thrusters 185 pounds

4 weighted pull-ups 55 pounds b/w the legs

100 meters buddy carry ( Fireman style)

I finished in 6 min 51 secs. I really wanted to do something that was short, fast , intense and Heavy. All of this was pretty heavy for me. The squat cleans being the heaviest. Thinking about this workout now I think I have exposed a weakness in my training. That would have to be core strength. During the squat clean thrusters I would pull forward in the squat clean making it that much harder to come out of the squat and get the weight over head. With a stronger core I would be able to keep good allowing me to be able to do these no problem.

During the Fireman carry I recruited a kid from the gym who weighed about as much as I do about 190 pounds. With in the first 25 meters I would slump forward in the core making it harder to breath and carry this kid the full 100 meters. I will definitely make this a focus of mine to improve my core strength so that I can go again stronger and faster. On the positive side I did finish every round unbroken. That has sort of become a new theme of mine UNBROKEN! That is the chant I have in my head when faced with these difficult tasks. Keep going! Keep Pushing! UNBROKEN!