5 min bike

+

4 rounds

60 sec row

10 straight arm hollow body pull downs

15 db side bends

5 pause clean pulls

 

A. deficit power snatch cluster 1.1.1 x5

145-155-155-155-165   this felt pretty solid focused on a solid catch

B. Zombie squat 5×5 @195 sec pause- This is nasty really forces me to keep that back upright which is good

+

Every 20 sec for 12 min

-3dl @225

-3BFB

This was absoluty nasty. Made it 4 minutes so 12 rounds then rested and did 3 min rested then 2-2-1. By the end of this my hr was out of control. muscle fatigue was ok but damn my heart had no idea what was going on. Breathing was the focus i tried my best to stay calm it just seemed it compiled each round before finally had to rest. Really liked this setup though.

 

Pm

30-20-10

C2b

Wallballs

5:46

3 RFT

25 khspu

25 cal bike

9:26

 

+

3 sets

5 side lying overhead reaches

30 sec tspine openers

5 snatch warmup