AB 35 cals @ 350 watts, rest 30 sec
Row 35 cals @ 1300 cal/hr rest 90 sec x 3
rest 6 min x 2 (6 times through total)
Bike was felt strong today and was able to hold high 300/low 400 for all sets. Row was a little tougher, toughest one was the first set coming off the 6 min rest, after that was fine.
+
Assault bike 2 min easy
10 DB Hang Clean and Jerk 50lbs (switch hands after 5)
Assault bike 2 min easy
10 DB hang clean and split jerk @ 50lbs (alternate hands each rep)
Assault bike 2 min easy
10 2 arm DB Power Clean 50/hand
Assault bike 2 min easy
10 DB hang split snatch @ 50lbs (alternate hands each rep)
Assault bike 2 min easy
10/arm DB OHS (switch arms after 10)
Assault bike 2 min easy
All felt good today.