Mon 20MAR17

AM
A) 7 RFT @75-80%
5 bj – 30″
5 KBS – 2pd
5 burpees
15 sec ring FLR
+
Gymnastics skills 15 min

9:00
+
Handstand hold variations

PM
A) Reverse Hyper: 12,12,12,12; rest 2 min

60, 70, 80, 90

B) Snatch: 1 rep – every 45 sec x 10 set – 225#
Complete. Filmed.

C) Snatch DL + Snatch high pull: 1.1 – every 2 min x 6 sets building from 245#

245 built by 10’s to finish at 295. filmed.

D) Emom 15 min –
min 1 – OHS x 3 -from the rack, building 185#
min 2 – GH raise x 8-10
min 3 – pHSPU x 6-88

Complete.

OHS: 185, built by 10 to finish at 225
All GH raises x10.
All pHSPU x8.

E) 3 sets @90%:
12 PC – 185,205,225#
18 CTB pull ups
24 pistols
rest walk 2 min

1. 2:13
2. 2:17
3. 2:30

PC: all singles
C2B: all unbroken- last set lost kip but held on for last couple.
Pistols: felt better than normal

F) AB 20 min EASY

Sorta… literally had to rush to my PT appointment.

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