MONDAY 12/9

am:

Row 10 min @Z1

+

Row 500m @HR 158-165/rest 2 min x 8

RD1: 1:41
RD2: 1:42
RD3: 1:43
RD4: 1:43
RD5: 1:40
RD6: 1:43
RD7: 1:42
RD8: 1:38

+

Rack Mobility Seq

pm:

A. Hang Power Snatch + OHS: 5 x 1+3; rest 3 min (build per set) 145LBS. 

B. Split Jerk off blocks: 1 rep EMOM for 7 min, 90%1RM 205LBS. 

C. Split Jerk off blocks: 1 rep every 30 sec for 8 min, 70%1RM 167.5LBS. 

+

15-12-9 for time:

OHS 115lbs

T2B

Burpees

TIME 6:58