AM
5-6 rounds @ easy pace
2:00 AirDyne
5 dead hang to inverted
2:00 row
3/side light Turkish get-ups
PM
A. Squat clean, 8 x 1 @ 175; begin a set set every :60
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 4 x 1 heavy; 3:00 rest
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 4 x 1 heavy; 3:00 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 30/hand
15 CTB pull-ups
+
6 sets:
50m sled sprint outdoors, 90 on sled
3:00 walk rest
+
Hollow rock, accumulate 120 seconds; rest and break as needed to ensure solid positions throughout
AM
complete with 25# KB
PM
A. complete
B. 185-195-205-215
+
4:56
+
complete
I'm gonna be honest, I totally forgot to look at my times on these. I even had a stop watch but I was focusing on how much the sprint hurt and then forgot to look at what the time was errrrrr my bad, if I had to ball park I would say they were between :13-:19
+
complete
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