160627

Monday- A.M. Row/Ski + Skill P.M. Cl&J + SL + Core

A.M.

10 sets

Row 30 sec @ 1:35-1:40/500m

Rest 30 sec

Ski 30 sec @ 1000m 1:45-1:50/500m

Rest 30 sec

Complete. 

Row:1:37-1:38

Ski: 1:46

+

12 min EMOM

1st- 20-35 sec Wall Facing HS Hold

2nd- 20-25 sec L-sit Hang

3rd- 15-25 sec Chin Over Bar Hold

Complete 

30-35, 25, 25

P.M.

A. Below Knee Hang Squat Clean + 2 Jerks, build to tough single in 15 min

295. Pretty sure that's a PR for 2 jerks in a complex. 

B. Squat Clean & Jerk, 1/45 sec @ 80-90% of A for 15 reps

275 across. 

D1. Front Rack Step Ups, 4 x 8/leg, rest 45 sec b/w legs

D2. GH Sit Ups @ 3030, 4 x 10-12, rest 90 sec

175 across, 14 across.