Friday- A.M. Row P.M. Gym + Snatch + EMOM CP Based
A.M.
Row 5k @ 75%
**every 500m hop off and do 5 Strict Toes to Bar
1:46.1 avg 500m
P.M.
3 sets not for time:
1 Legless Rope Climb
10 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24"
3 sets not for time:
1 Legless Rope Climb
10 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24"
Done
+
A. 2-position Snatch, build to tough single (Above Knee, Below Knee)
+
A. 2-position Snatch, build to tough single (Above Knee, Below Knee)
235x2
Hit 245 above knee, missed below. Did this twice. Close but no cigar.
+
16 min EMOM
2 TnG Snatch, 165# + 2 Muscle Ups
+
16 min EMOM
2 TnG Snatch, 165# + 2 Muscle Ups
Done
+
rest 2-3 min
+
16 min EMOM
2 Clean to Thrusters, 205# drop from top + 6 Toes to Bar
+
rest 2-3 min
+
16 min EMOM
2 Clean to Thrusters, 205# drop from top + 6 Toes to Bar
Done
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