WARM
std warmup
5 snatches 75#
5 kbs 53#
MAIN
A. 4 rounds, each for time, 4 min b/t
{
30 cal row
20 KBS 70/53 (I did 53#)
10 Power Snatch 95/65 (I did 75#)
}
Times: 3:10, 4:10, 4:24, 4:48
B. Dip progression - ring dips
3xamrap (3-5 reps) at 51x1 tempo
Update: did a run a lunch. Was only going to be 5k but felt good so tried out a new route (which didn't work out so well, ended up cutting through a farm field and mud-wrecking my shiny runners :-(
Run: 9.11km, 56:15, pace: 6:10min/km
100k challenge, day 20: 66,500
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