amrap in 12min
4 squat snatch, 40kg
3 HSPU
2 MU's
50 double unders

4.3 rounds

rest day

5 x 1000m rows
3min rest between rows

21-15-9
thruster 42kg
pullups

3:32. 11 second pb!!!

AM
4 x 400m rows
1:21.7
1:20.0
1:20.0
1:20.5
1:20.2


PM
3 rounds of:
run 400m
21 kb swings 24kg
12 pullups

9:33. PB is 8:43

AM

amrap in 30min
400m laps

12 complete laps

(piss poor)

PM

Massage, no training

4 x 800m rows
3min rest between row
2:50.0
2:51.5
2:52.6
2:53.1

rest 20min then:

snatch practice

rest 10min then,

amrap in 15min

3 High hang power snatch, 50kg
then
2 rounds of:
3 pullups
6 pushups
9 box jumps

7 complete rounds