warming up took forever today. I am incredibly sore from the squats and snatches. but I had to press on to defeat a former SeaLabber again.
roll-stretch-KB warm up- pull ups
10 each side w/24 kg kb alternating arms clean/press/snatch/windmill
6 each side w/32 kg kb alternating arms
max reps each arm @32 Kg KB press (10 on right, 8 on left (did 2 more to “balance” it)
2 min ez rowing
4000m for time (15:15.5)
2 min ez rowing cool down