A – Muscle snatch x 3/Pressing snatch balance x 3 – 1 complex every 90 sec x 5 (light load)95 across
+
B1 – Bench press x 4, rest 90 sec
205-205(3)-195 x 3
B2 – Wtd pullup x 2-3, rest 90 sec x 6 sets
62 x 3 x 3, 70 x 3 x 3
+
3 rounds for time
Row 500m
15 pullups (chin over bar)
15 burpee box jumps (24in)
11:40
Rows
1- 1:44.4 – 28spm
2- 1:54.4 – 20
3- 1:50.4 – 24
Off pull up bar rd 1 @ 2:13, Burpee at 3:44
Rd 2 off pull ups @ 6:27
Only numbers I can remember
Around rep 6 or 7 in burpee box jumps I could feel the slowing down start. Round 3 I pushed right through that
+
C1 – Single leg hip thrust w/ 2 sec pause at top x 6/side, rest 60 sec
95 across
C2 – Half kneeling hip flexor with glute squeeze on grounded leg x 30 sec/side, rest 60 sec x 4
done