Warmup

15 minute machine- alt between row and bike

A. Squat snatch knee high @60%

felt solid and no misses 6 sets total at 140

B. 2 clean pulls+1 squat clean @215- felt very good focused on lower set hips and overall went well

C. Gurr

8 rounds for time

5 rope climbs

11 ohs

3 dl @365

34:22 total time. Lots of pulling 6 rounds of dl ub. Broke up ohs 8/3 each time. Lats and shoulders were fatigued. Fun workout for a great purpose.