Wednesday, September 28

3 rounds not for time:

Bike 2 min

10 Kip Swings on bar- focus on tight hollow and arch body positions and active shoulders

14 steps Walking Lunges

+

A. Squat Clean & Split Jerk, build to a tough single in 12 min

B. Squat Clean & Split Jerk, 1/min for 8 min @ 75-90% **perfect technique

+

Row 3 min @ 2:06/500m

Rest 3 min

Row 2 min @ 2:06/500m

Rest 2 min

Row 1 min @ 2:03/500m

Rest 1 min

Row 1 min @ 2:03/500m

Rest 3 min

For time:

3 rounds

25 Wallballs, 20#

20 Box Jumps, 20”

15 Power Snatch, 75#

3 rounds: didn't have a bike ran 200 instead, around 9 mins total
A: Workd up to 185
B: used 165
Rows were fine made the time felt out of breath but recovered quickly
3 rounds: might of went out to hard the 1st round. I didn't break anything up went straight through first round done around 3:35 legs were rough on the box jumps after the wall balls ended up with a total time of 12:16. Was really Breathing heavy at the end.