70% for 4x3 rest 1:30 between = 100#
Sucked today everything felt wrong
B.AMRAP 12 @comp pace per athlete
5 burpee
5 bar muscle up
5 box jump (30/24) step down
5 power snatch (135/93)
5 rounds. First round of snatches did singles then got 3 rounds unbroken and 4+1 on a round. All bar MU unbroken. Did step ups because of knee. Def was not comp pace cause mentally I couldn't get on the bar fast enough.
Rest 6 min
amrap 10 @70-80%; breathing focus, calm smooth movement here
Row 250m
20 Double Unders
15 Air SqTs
10m HS Walk
4+8 DU
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