Saturday 

February 20th, 2016

2hr 20min

1. Warm-up:

Run 1 mile at 80-85% effort

= 5:36.

Comfortable pace, turned it on during the last 400 meters. 

2. Snatch; Find 3RM TnG (Squat):

Old: 150lbs.

Today: 150lbs.

(95x3-115x3-135x3-145x3-150x2-150x3 all TnG).

First time snatching heavy in 3 weeks. I worked up to a tie PR 3RM TnG squat snatch that was MUCH smoother than the last time. 

3. 4-minute amrap:

Row 750 Meters

Max Reps Muscle Ups 

Old: 9 reps.

Today: 13 reps.

Row at 1:47/500m pace (2:41 split). 

Muscle ups 11-2. 

4. Death by Burpees to a 6" Target:

Old: 20+16 (226 reps).

Today: 21+16 (247 reps).

(Total time 22min)

What the fuck. 

+10-minutes of Assault Bike at easy pace.