5 TNG power snatches @ 145lbs, directly into 10 cal sprint on ABrest walk 3-4 min x 3 sets
35-38-38
Times are totals and approximately correct
Went as hard as I could on the last set and took me a little while to feel normal.
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5 TNG power cleans @ 205lbs, directly into 100m sprint on rower
rest walk 3-4 min x 3 sets
rows were
18.7
18.5
17.8
Row times
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A – Sumo seated good mornings 4 sets of 8, rest 2 min (100-105)
105 across
B1 – 1-arm band resisted bent over rows x 6/side, rest 30 sec (https://www.instagram.com/p/BVkpHvjBuQ0/)
B2 – 1-arm landmine pivot press x 6/side, rest 30 sec (https://www.instagram.com/p/BScV0ixDJCg/)
B3 – Hanging windshield wipers x 4/side, rest 90 sec x 3 sets
these were all awesome but definitely focused on getting a feel for the movements.
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8 min easy cyclic cooldown