am:
A. 500m Row x 3 @1:55 pace; rest 3 min
B. Snatch Pull - 5x2 @140lbs not TnG; no arms here; just legs finish with hips and upper back
C. Front SqT - build to heavy single @52X1
195x1
200 Fx2 :(
pm:
A. Snatch - 3x3@45 , 2x3@47, 1x3 @48-49, 1x3@46
Got all. Missed first time on last set but got it after
B. Front SqT - heavy triple w / chains; drop set to 2x3@90%
222x3
C. every 2 min ; perform a set of 3-4 Muscle ups; as long as possible ; (will be cap’d)
4 MU every 2 min x 6 min
D. EMOM x 14
odd: 8 calories on AB
even: 5 burpees + 5 strict Press; ascending in weight
25k 2 rounds
30k 1 round
32k 3 rounds ( got only 3 last round here)
30k 1 round
Was going harder on AD than usual above 400 which for me is hard lol
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