9/1-9/7

Thursday - 9.3

4 rounds for time

250m Row

20 Burpees

20 Wallball

200m Run (with wallball)

26:54

Friday - 9.4

 Hang Power Clean - 10 min non fatiguing practice

+

16 min EMOM

(even) - Hang Power Clean x 6 (#55-65 tech)

(odd) - Box Jump (step down) x 8

+

Row 25 min @ Z1 pace (2:30-2:40 pace) *this should feel easy

No back problems the next day.  Did feel some strain during on the hinge of the clean. 

Did row between 2:25-2:30 very comfortably 

Saturday - 9.5

Trail Run (Fartlek) - 20-30 min

*Basically this will be a 75% run with occasional 10-30 sec pops of 90% effort bouts quickly returning to 75% pace.

Did 20 mins.  Not too many pops as takes me a bit longer to active recover since have not been running as much.

Sunday - 9.6

Rest

Monday - 9.7

For Time:

20 Strict T2B or K2E

20 Superman to Hollow Hold

40 Plank Walks

40 Russian Swings

60 Hollow Rocks

60 Sec Side Plank per side x 2

+

14 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

23 mins on the core rotation

1st amrap=5 rds + 20 squats and 7 burpees

2nd = 5 rds + 20 squats and 1 burpee

First time I think my second round did not outpace my first, but quads were burning from the beginning of the second round this time