Hand Squat Cleans & Jackie

Hang Squat Cleans

40x3
45x3
50x3

Working on speed under the bar. Noticed i can't keep the hook grip for mulipul reps.

Jackie

1000m row
50 Thrusters - 20kg
30 Pull ups

8.43 Rxd PR

PR by 46 seconds!

Row split was around 3.40. Thrusters broken 10, 10, 5, 5, 5, 5 with a couple of breaths in between. Pull ups broken 10, 5, 5, 5, 1, 1, 1, 1, 1

Hollow Rocks - 2x15

L-Sit Max hold x 3 - 11, 7, 4

'Challenge of the Month'

Max distance to throw 9kg slam ball - must be thrown from two hands from the chest, feet can't cross the line.

I managed 20.5ft after a few attempts.