Warmup 1k row
3 rds strict Cindy
Then, :15 bike sprints x 5 ; rest 1:30-2 between
Then,
3 rds
3 hang sqt cleans
5 bar facing burpees
A. 10 min amrap – GG 15.1
5 hang sqt cleans 155/103
7 bar facing burpees
Rest
B. Hang Snatch Pull (at knee ish) 5 x 3/4 @100%
C. NFT
5 rds
7 bw bench press (goal)
7 bw barbell Rows
10 strict pull-ups
D. 1 min bike @90% , 2 min light walk or pedal
X 18-30
Warmup done..this warm up was spot on!
Amrap 10:
140 reps
Hang snatch pulls
5×3@ 260#
5rnft:
7 bench (185)
7 barbell rows (185)
10 strict pull ups
= done
Bike
1:00on (90%)
2:00 walk
X 20
= done
Did some of my own things today
Snatch pull plus power snatch worked up to 205
Clean pull plus pc worked up to 255
Snatch pulls done
Chipper
10 snatch
20 clean 155
30 bf burpee
40 soh
50 kb 70
100 du
14:52
Muscle up work
Swam a lap every 2 minutes for 20 minutes for aerobic work