15min foam rolling
500m row in 1:47, 250m row in 1:05
500m row in 1:47, 250m row in 1:05
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105lb
Squat clean and jerk: 5x1 at 140lb
3 rounds for time:
400m row
5 1-arm DB push press 45lb per arm
Completed in 6:55
Rounds: 2:15, 2:25, 2:15
400m row
5 1-arm DB push press 45lb per arm
Completed in 6:55
Rounds: 2:15, 2:25, 2:15
4x10 GHD situps
45min indoor 4v4 make-it take-it ultimate, won 92-47
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