Sore...Tight...

Starting to feel sore/tight... will keep an eye on it...

That DSFS felt waaay heavier today... but then the PC+FS felt better

Just noticing more soreness in wrist, hip and knees

Warm-Up

Range of Motion Drills (Active Mobility)

10 Clamshells

10 Fire hydrants

10 Cross Under Lunges (ea way)

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FLOW

Increasing Intensity for each Rnd

AMRAP in 10m:

6 Single-Arm Devils Press (ea Arm / 35-50#)

15s ISO Hold on Rings (top)

200m Run

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DEAD-STOP FRONT SQUAT

Every 45s for 8sets:

1 x DSFS (92-94%)

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POWER CLEAN + FRONT SQUAT COMPLEX

Every 2m for 18m (9sets)

1-3 = 3 Power Cleans + 1 Front Squat

4-6 = 2 Power Cleans + 1 Front Squat

7-9 = 1 Power Clean + 1 Front Squat

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HEAVY METCON

For Time:

10-8-6-4-2 Ground-2-Overhead (155#)

8-6-4-2-1 Ring Muscle Ups

Meant to be heavy from the go... Should be all singles for G2O, break up sets of RMU as needed

Moon ~ DSFS 135 (1-3)-140(4-8) / 65-75-85-95-105-115-125-130-135 (PR!!)

tb ~ DSFS 245 (1-4) / 255 (5-8 - missed #5) / 145-155-165-175-185-195-205-215-225 / 16:45

All Singles on the G2O

10 @ 2:30 / 2-2-2-2 @ 5:30

8 @ 8:00 / 3-2-1 @ 10:18

6 @ 12:00 / 3-1 @ 13:47

4 @ 15:02 / 2 @ 15:58

2* @ 16:20 / 1 @ 16:45

Had to put gloves on for RMU and used 30-45s rest before even starting them after G2O

*Kept Gloves on for those two singles...