Monday 11/7/16

Warm-up 2x
20 swings
10 burpees
5 ohs

1min overhead stretch on rings & 1min ankle dorsflexion w/ bar

Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

e1:30mom 12
1 power snatch (catch high) + 1 power snatch (catch deep) + 1 squat snatch
*increase weight as needed
last 2 sets 45kg

Metcon (2 Rounds for time)
00:00-07:00
2rft
400m run
21 swings 24/16
12 hspu
07:00-14:00
2rft
400m row
21 swings 24/16
12 pull ups

I actually wanted to skip the wod or go slower but the I realized I feel fine, so I pushed myself. I think I was not 100% but I am still okay with my result.

I started with the row part
1) RX 5:48
2) RX 6:sth

12:30 in total

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