Warm up
500m row
3 Rds strict Cindy
:20 Hs hold x 3
Then
2 Rds
1k row at 90%
120' hs walk in 30' increments
20 alt pistols
Done. HS walks not smooth today hmm.
A. Snatch Deficit High Pull ; build to 3RM nearly where, stop prior to losing positions and back
145x3
B. EMOM x 20
Odd: Hang power clean @133 3-5 reps of SOLID , efficient movement
Even: 2 muscle ups practice kipping dip + 2 ring dips when up there
Done. HPC great today solid movements :) 5 every time.
C.
30 min row @ 2:12 pace
30 min bike @220 watts
Did 10 in row (2200m) and 15 on bike (132cal) mostly cause of time but I don't think I had an hour of this hands pretty sore and legs tired.
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