EMOM x 28
Min 1 – 40 sec row @ 2k pace
Min 2 – 10 alternating 1-arm KB snatches
Min 3 – 8 BBJO @ 24in
Min 4 – rest
+ (immediately at 28 min mark)
3 min progressive intensity row for cals
(get faster every min, then again the last 20-30 sec to empty tank)
61 or 62, I have forgot not
Low 1000’s 1st min
Upper 1000’s low 1100’s 2nd min – tried to fight to stay in the 1100’s but dipped a few times
1200 for the first 30, the next 15 was in 1500, the last 15 was 1800
This session sucked. I am adjusting to the humidity and I was stuck in a corner, I kind of miss the dry heat because you didn’t need as much chalk, lol. Row pace for most sets was 1:39 – 1:41. Alternating kb snatch is always a challenge of quick smooth transition.
+
20 min upper body mobility (include doorway stretch for pec, quadruped thoracic rotations, and 1-arm thoracic bridge flow)
Done