Bench press
60kg x 5
70kg x 3
77.5kg x max reps = 11
bent over rows
60kg x 3 x 8 reps
then a couple of hours later
5 rounds
5 power clean 80kg
10 burpee
10mins 14secs
wanted under 10mins but didnt happen. Played it slow and steady with the power cleans to make sure back was ok.
probably shouldnt have taken a big swig of cough syrup straight from the bottle just before doing this
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