barbbraden

Cardio:

6x 500 min rest 1 minute

Result: best 2:07, worst 2:25 (PR 500 1:47)

Strength:

back Squat

Build to Moderate heavy 3 and do 2-3-1 tempo (2 sec – 3 sec hold- 1 sec up)

Result; 205, had more in the tank but cardio session told some stamina out

Push Press + 2 Jerk

Build to heavy 1 set then back off 5-10 lbs for set of 3

Working load of 155 for 3 sets,

cooled down with one set each at 135 and 85 to reinforce form

PENDING:

WOD

5 rds

30 Hang Snatch at 55 lbs

30 WB shot @ 14 lbs.