Power Clean, WOD, Dips, Sprints

Burpee Challenge Day 60

Power Clean 3-3-3-3-3
185-205-215-220f 2nd rep-220pr

3rds for time:
10 deadlifts 190lbs
10 hspus
1:58

Strict Dips 3x max reps
20,15,14

Dynamics, Sprints

Stretch (hamstrings, lower back, hip flexors)

Body: Shoulders are a bit sore and so is lower back
sleep:8hrs
nutrition: great
notes: The pr on power cleans felt really good today I am very happy with 220 for 3. The dynamics and sprints today were during practice to get me back into the swing of things and see how I feel during them. Did a bunch of versions of suicides some laterally some straight forward and back. My muscle felt fine during the sprints but now walking around it kinda hurts a bit hopefully its just sore and will be good tomorrow. Tomorrow I am going to wod and do my pull ups then get some rest on thursday and maybe practice friday or saturday hopefully. Also this summer I am going to crossfit at an affiliate and hopefully start a new thing. I want to start mma.