Saturday 10/17

Saturday
Warm Up
3 rounds not for time:
Run 200m
3 Ring Muscle Ups **focus on catching as high as possible in the dip
10 Toes to Rings
+
A. Power Snatch x 6 TnG/min for 7 min **start @ 55% and build as needed, not going for 6RM
B. Squat Clean, build to 4RM TnG
+
12 min EMOM
1st- 8 Burpee Box Jumps, 20”
2nd- 12 Power/Muscle Snatch, 75#
+
3 sets @ high effort
Row 500m @ @ 1:55/500m
15 Double KB Front Squats, 53#/H
rest 60 sec b/w sets

Warm up - Done

A. Started @ 135 and increased 20# every 2min. Ended at 185#
B. 265# - Missed the last clean on 285#. Probably could have hit 275#.

C. EMOM: Done - This was all breathing.

D. All squats unbroken
2:51 - had to walk kinda far to get to the KB. Moved the KB for the last 2 sets.
2:33
2:37