July 22, 2019

Great day today

1. Alternating "On the Minute" x 12 (6 Rounds)
   Odd Minutes - 3 Front Squats
   Even Minutes - 6 Back Squats
   
   Barbell - 69% of 3-Rep Back Squat

2. "On the 2:00" x 5 Sets:
   1 Hang Snatch High Pull
   1 Snatch High Pull
   1 Hang Squat Snatch
   1 Squat Snatch

   Set #1 - 58%
   Set #2 - 62%
   Set #3 - 66%
   Sets #3+4+5 - 70%

3. "Hot Sauce" Part #1
   AMRAP 3:00
   21/15 Calorie Row
   21 Lateral Burpees over Rower
   Max Overhead Squats
   Barbell - 65/45 lb, 29/20 kg
   
   Rest 3:00
   
   "Hot Sauce" Part #2
   AMRAP 3:00
   18/13 Calorie Row
   18 Lateral Burpees over Rower
   Max Overhead Squats
   Barbell - 75/55 lb, 34/25 kg
   
   Rest 3:00
   
   "Hot Sauce" Part #3
   AMRAP 3:00
   15/11 Calorie Row
   15 Lateral Burpees over Rower
   Max Overhead Squats
   Barbell - 95/65 lb, 42/29 kg
   
   Rest 3:00
   
   "Hot Sauce" Part #4
   AMRAP 3:00
   12/9 Calorie Row
   12 Lateral Burpees over Rower
   Max Overhead Squats
   Barbell - 115/85 lb, 52/38 kg

   My score was a 7,21,24,15 = 73 reps. I got a very bad start on the first round but managed to finish with a respectable total

4. 2 Mile run with Moose - He did great…loved it and is now sleeping with a belly full of food
   

5. Recovery breathing - 5 minutes