Row 5k out of bed fasted @z1 pace (1 sec faster than week 2)
Done. 1:59 pace. Felt great. Did about 10-15 rope climbs afterwards practicing some new techniques.
Warm up with TnG box jump practice 50 reps maxiumum non fatigues (24, 30 inch)
A. Clean and jerk; 2 reps @70-73% 1rm on the 90 seconds for 10 sets
Done at 245#. Felt sharp and strong today.
B. 10 TnG S2O on the minute for 10 min 115#
Done. Easy. +
5 rounds for time:
10 CTB chin ups
30 seconds L-sit (perfect form)
Pullups sharp and fast today. L-sit was terrible. I knew it was coming. Was breaking into :5 - :7 intervals.