Row 1K easy
Row 30 sec @ high pace AER
rest walk 30 sec x 15 sets
(get off every 5 sets and rest as needed)
AD 3 min @ Z1 cool down
Done. Fasted. About 2:00 on the 1k. Felt tight. Did some dynamic stretching before hand and some reverse shot out back. Averaged 155m per :30. Felt strong.
A. Hang Squat Snatch - build to a tough single in 10 min
Had a good warmup, then started from empty bar.
225, 245x ,245x, 245, 250
B. amrap KB Snatch in 5 min - 2pd - max 3 reps/arm at one time
88, I think. Lost count. I can do better on this. I was hot and grip
was sweaty. Lower back got pretty tired too.
50 double unders
40 double unders
30 double unders
20 double unders
10 double unders
(go after this one, no pacing)
Marcus and I had been texting each other all week about doing this one. We both decided on no jump, no clap burpee. Just stand. I was pretty fired up. Did it in 3:38 back in the beginning of June at the hotel at Brandi's regional.