AM
Hill runs:
2 mile easy warm up run + d-rom work
hills:
45-60 sec constant climb grinder
light run recovery for 3-4 min x 6
+ 1 mile run cool down
Noon
A. Clean GRip DL x 1/Power Clean x 1/Clean x 1/Jerk x 1; rest 1 min x 6 - send video - all sets tough
B. KB SNatch - amrap in 5 min - 1.5 pd
PM
2 sets @ 100%:
15 db thrusters - 35#/h
20 chin ups
15 wall balls
10 burpees
rest walk 15 min
Results
AM hill repeats felt like I was dragging a sled after the first 30 seconds but kept grinding up until 60 seconds
Noon Bar Complex with 225 felt heavy but quick
KBSnatch AMRAP in 5 min = 127
PM - round 1, 1:32. round 2, 1:26
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