AM
5x1000m row @70%
90s rest
3:45, 3:45, 3:45, 3:45, 3:42
PM
A. Hang power snatch; 3x2@70%
56kg
B. Snatch; 5x1@85%
85kg
C. Hang power clean; 3x2@70%
77kg
D. C&J; 5x1@85%
107kg
8x50m sprint (walk recovery)
5 minutes rest
3 RFT:
15 burpees
30 KB swings @24kg
5 minutes rest
4x50m sprint (walk recovery)
Sprints between 6-8s, these were not 100% all out as the slight hip/groin strain was in the back of my mind.
6:26 - just felt slow
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