Row 8000m @70%
Notes: This was horrible and terrible all rolled into one. I couldn't stand being on the rower and it felt very stressful. I hope to never have to do this first thing on Monday morning ever again. Hit some mobility after to get ready for the PM session.
A. Front Squat: 2 x 6 @20X1, rest 90 sec - 65%RM - explode up (205lbs.)
B. Paused Front Squat: 2 x 1; rest 2 min (235,265)
notes-3 sec pause each at bottom, low end of sticking point, high end of sticking point - build heavier as able here
C. Snatch RDL: 3 x 2-3 @3110, rest 105 sec (215,235,265)
AMRAP in 3 min @100%:
8 Power Clean to OH 95lbs
1. 3 rounds + 8 G2O + 3 Burpees
2. 3 roudsn + 8 G2O + 4 Burpees
--12 min rest b/t rounds--
Notes: Tired all day after the AM row. Sucked it up and warmed up for squatting. Ankles and hips felt good but my shoulders were still on fire from the work on Saturday. Front squats felt heavy building up, but I was able to handle the work sets. Only had two singles on the paused squats, so I made them count and focused on coming up with perfect position. Went fairly heavy on the RDL as those felt good.
Moved onto the tester. Tried to push here as fast as I could. Burpee pace was the limiter as my quads fatigued and I wasn't able to cycle them quickly. Clean and jerks felt good. Overall localized fatigue was probably the limiter. Happy with the consistency from set to set.