Total 105min
A, Warm up & skill work
500m row, 2 rounds for quality
10 T2B
5 explosive push ups
10 KB snatch 8kg/12kg
B. Olympic
1x snatch from possible new PR
1-2 15kg 3-5 17,5kg 6-8 20kg 9-10 22,5kg 11-12 25kg 13 27,5kg
C. Strength
HBBS, Wendler week 3
D. Skill work: kipping pull-up practice for 20min
E. Metcon
3x1000m row/2min rest
1. 4.35, avg 2.17.3, avg HR 155, max 162
2. 4.30, avg 2.15.5, avg HR 157, max 167
3. 4.22, avg 2.11.9, avg HR 161, max 171