3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-3-3-3, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 6 x 1 starting moderate & building to tough; begin a rep every :90
+
For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results to comments.
AM
20:00 Assault Bike @ Z1
PM
5 rounds:
3 deadhang to inverted, slow & controlled
1 lap around the rig unweighted walking lunges
3:00 shop vac & lead blower
Foot/Hip rehab
Snatch grip deadlift: 110- hard to hold -not heavy
split jerk: 115-115/120/120/120/120
2;10
2;10
2:14
2:12
2:12
2:10
2:10
3 NFT complete
A. Snatch grip DL @ 105, 115, 125, 135
B. Split jerk w pauses @ 134, 145, 155, 165, 175, 185.
+
1:51.8
1:51.9
1:52.9
1:51.6
1:53.7
1:51.7
1:51.4