161111

Testing

Friday-

A.M.

Row 1500m @ 5k pace

Complete. 5:25.0 1:48.3 avg/500m (maybe a little faster than 5k pace)

Rest 3 min

+

10 min EMOM

1st- 20’ HS Walk

2nd- 20 sec Chin Over Bar Hold

Complete. Gymnastics work paying off.

+

Rest 3 min

Ski 1500m @ 5k effort pace

5:37.4, 1:52.5 avg/500m

P.M.

A. Snatch- build to 1RM
255 today. Caught a little wide, and got little shaky on right hip.
Did not get on video. Got this attempt at 260.
https://youtu.be/_D3J6_sUklc

B. Squat Snatch, 30 reps for time @ 70%
4:47 @ 177.5

Rest as needed
https://youtu.be/nBkN2goNb6I

C. 30 Muscle Ups for time:
3:00
https://youtu.be/826W6_1mfZg

D. 40 sec AMRAP R leg Pistols, 40 sec rest, 40 sec AMRAP L Leg pistols
27, 24

https://youtu.be/1BRnN2pkHHU
https://youtu.be/yieMaLWo1GA