A. Front Rack Holds (set high to avoid any extra knee flexion)
:15 hold x 5 @100-12% of your Front SqT
253#
B.3 rds afap
30 burpees (straight leg to avoid any pressure on knee)
30 db snatch’s alternating arms (50)
14:22. Used 40# DB and did muscle db snatches instead because 50# caused me to bend to catch and didn't want that for knee. Plus also I was a baby and didn't think I could do 90 snatches at 50#. Workout was not hard other than was rough on my lower back. But also didn't go afap just mentally didn't have it today
C. 5 rds - NFT
:30 L-Sit Hold
:20 Hand Stand Hold (narrow hands - middle finger fwd)
1 legless rope climb
30’ waiters carry; each hand (18-26# kb)
Lists couldn't do straight leg cause can't flex quad with knee. Instantly got frustrated with this. Could barely hold Lsits.
D. 20 min on rower
:30 hard
:30 easy
Quit at 10min. Had nothing at this point. Back was on fire from all the db snatches.
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