Warmup
2 rds
1k row
2 rounds of strict Cindy
3 leg less role climbs
Done.
Then,
:15 second nike sprints x 6 ; rest 1:30-2
Oops forgot this
A. Snatch & clean and jerk ; heavy - but movement as #1 focus
Snatch 143# on comp plates
Cj 176#
B. Afap 6min time cap
Run 100 meters
5 burpee muscle-ups
5 snatches (123)
4 snatches. Missed first 3 snatches. Would have been 13 at games ...:(. Missing the snatches killed me cause I had to rest and wait.
Rest
C.
50 box jumps ( 20 in.)
25 toes-to-bars
50 wall-ball shots (14 lb.)
25 ring dips
50 wall-ball shots (14 lb.)
25 toes-to-bars
50 box jumps (20 in.)
15:05. Would have been 4th at games. Did well on all but wb had to rest longer like usual just can't get big sets of these.
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