141010

W2
Friday- A.M. Row P.M. Gym + Snatch + EMOM CP Based
A.M. 
Row 5k @ 75%
**every 500m hop off and do 30 sec FLR on Rings

P.M.
3 sets not for time:
1 Legless Rope Climb
8-10 Strict Toes to Bar
6-8 Rebounding Box Jumps, 24"

Done
+
A. 3-position Snatch, build to tough single (High Hang, Above Knee, Below Knee)

225

Felt slow/fatigued. All things considering, 225 was an accomplishment today. 

+
16 min EMOM
1st- 1 Snatch + 1 OHS @ 195
2nd- 5 Unbroken Muscle Ups

Done. MU were smooth. Stayed tight. Very efficient.
+
rest 2-3 min
+
16 min EMOM
1st- 6 Front Rack Lunges @ 205#
2nd- 8 Toes to Bar

Done. Best toes to bar have felt in LONG time. 

Good day overall.