60-90 sec each station x 2 rounds
AB
Row
Ski
Jog
+
Cannella Cross 3-4 min footwork
done
+
Front squat x 2/Split jerk x 1 – 4 working sets, rest to recovery with a focus on crisp jerks
205 & 215
My right wrist was a little stiff so didn’t want to push it, and I only felt it on the jerk, I can manipulate the handstand walk so thats not an issue. I just need to dedicate some extra time to mobilizing, and also try and determine whats creating the restriction.
+
(Clean lift off (2in) + Halting clean grip deadlift (pause above knee) + Clean deadlift with 4 sec negative) * 3 reps, rest 2-3 min x 3, similar loading to last week.
185-205-225
+
Feet elevated ring rows AMRAP with rings touching chest at top, rest 30 sec
HSW AFAP unbroken, kick up right at 30 sec mark, rest 3 min x 3 sets
44
48
24 – got going a little too fast and just lost control
+
8 rounds for time
pistols/box jump overs, 4 each
2:35
I had to jump right into this because I started running out of time, a little more heart rate elevation would’ve helped this. I felt like I slowed down around round 5, my first round was 14 seconds, and I think I sustained that through the 1st 4 and then the pistols slowed down a little.