141114

W3 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:36/500m, rest 3 min x 8
1:34.9, 1:35.6, 1:36.1, 1:36.3

1:37.2, 1:38.3, 1:38.3, 1:38.3

Piriformis started locking up after round 2. Nothing like starting the day off with a struggle/grind. Makes everything else seem easy.

P.M.
3 sets not for time:
8-10 Toes to Bar, focus on speed
10-15 sec L-sit on Rings, external rotation as much as possible from shoulders 
10 Russian KB Swings, heavy

Done
+
(Fittest Games Qual)
A. Snatch Cluster, 1.1.1, build to a tough set but not a max.  Keep it sharp and focus on technique

225 for cluster. Kept it short and sweet. 
+
Fittest Games Qual #3
4 min AMRAP
DL/HSPU's

98 reps. (Finished 14 deads)
+
16 min EMOM
1st- Row 12 Cal
2nd- 30 sec Double Unders

Done