Fitness
A. 3 Sets
1/1 x TGU
10 x Strict Pull-ups
10 x Lateral Bounds
B. w/a Partner
10 x 200M Row (You go I go)
C. 3 Sets NFT
15 x Squats
15 x Push-ups
15 x Hollow Rocks
Performance
A. 3 x Clusters
TNG Power Snatch
3-3-3 w/15 Sec Rest
2 Min Rest
B. w/a Partner
10 x 200M Row (You go I go)
C. 3 Sets NFT
5 x Bar taps
10 x Strict Pull-ups
15 x Push-ups
15 x Squats
15 x Hollow Rocks
Sport
A. 3 x Clusters
TNG Power Snatch
3-3-3 w/15 Sec Rest
2 Min Rest
B. 5K Row @ 80%
-Post results under comments
Sport
A. 95/105/115 Wish I would have started at 105 and gone up to 120-125, but when I warmed up 105 felt like it might get a little heavy, and it did on that last set, but need to just tough it out. Went well! Wasn’t quite sure where to start with these because I’ve never done them before!
B. Tried to be around 2:10-2:20 pace since matt said I was going too hard. Tried to stick closer to 2:15, this was actually a decent pace for me. 22:05 was my time I believe.
Did mobility and some symmetry bands for my shoulders.
Sport:
A. 95-105-115
B. 22:18