Rowing + Mobility

2000m Row

7:07.2 PB

Happy with a 13 second PB but rowing still suck arse! It wasn't my lungs slowing me down it was the lactic acid build up in my glutes and quads.
Tried to keep my 500m splits at 1:45, finished with an average of 1:46.8/500m.

Cleans, Front Squats, Rowing & DU's

BB Gymnastics
Clean
70
80
90
100
110x

100 felt great so jumped straight to 110kg, failed 5 attempt. Caught all 5 just kept losing it out of the hole. Heaviest i have been with my cleans for a while.

Conditioning
10 Minute Ascending Ladder Of:
1 Front Squat - 60kg
1 Pull Up
2 Front Squat - 60kg
2 Pull Ups
Etc...

138 Reps (11 + 6)

Unbroken all the way through to 11, then broke 8-3.

Rest 10 minutes

For time:
Row 2000m
3 ball slam on the 1st minute increasing by 3 each minute until 2k is finished or beaten by the clock.

630m + 23 reps

This was brutal, the clock beat me on the set of 24 ball slams.

Rest 10 minutes

Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double unders.

Must come to a complete stop before starting the next set, all sets must be unbroken.

7:21

One trip on the set of 45 on the way down.