3/16
A1 – Crossover stride jumps x 3 reps/side, rest 30 sec
A2 – Double scissor jumps x 3 reps/side, rest 30 sec
A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets

I looked so ridiculous trying to get those sciccors down hahaha it was hilarious. I’ll video next time.

B – Squat snatch doubles x 6 sets, rest 15 sec bt reps and 2-3 min bt sets, working sets @ 86-90%

I hit these at 217#
C – Clean and jerk doubles x 6 sets, rest 20 sec bt reps and 3 min bt sets, working sets @ 82-85%

These were at 257. I felt slow I think. Just no power out of the bottom. Not sure if it was bc of heavy snatch or what.

D – Jerk dip x 1/Split jerk x 1 with 10 sec hold in catch, new rep every 120 sec x 6

These were at 255 across the board start to finish. Felt good. Jerk got slow

+
5 rounds for time
10 deadlifts @ 225lbs
10 bar facing burpees
+ (rest to full recovery)

What a freaking joke, this was worse than Fran lung. 4:44. I didn’t break any DL and tried to move on the burpees.

Row 1000m, progressive intensity every 200m
0-200m @ 1:50/500m
200-400m @ 1:46/500m
400-600m @ 1:42/500m
600-800m @ 1:38/500m
800-1000m @ <1:35/500m
rest walk 4 min x 4 sets

These things. Oh how I love these things. First two aren’t bad. Last two are horrible. I’m refusing to keel over the rower ever since I saw the meme about prey lying on their back. So I’m trying to keep the composure.