21 January

Training AM (615)

A. 10m Ski (2,250m)

B. 10 Cal Sprint
Rest 5m, x3

C. Crossover Symmetry/Mobility

D. Re-Do Row'd Royalty 19.2
250m Row
30 Second Rest
500m Row
60 Seconds Rest
750m Row
120 Seconds Rest 
1,000m Row
*Score 2A is 250m Time
*Score 2B is Total Time
*Finished 250/500/750 and began the 1k but programmed wrong and had it setup as 2k so nothing counted. First time making a mistake like this in a LONG time. Lots of pain for NOTHING. 

Training PM (230p)

A. Re-Do Row'd Royalty 19.2
250m Row (36.6 - 1:13.2 Pace)
30 Second Rest
500m Row (1:31.6)
60 Seconds Rest
750m Row (2:20 - 1:33.6 Pace)
120 Seconds Rest 
1,000m Row (3:10 - 1:35.4 Pace)
*Score 2A is 250m Time (36.6) (3 second improvement)
*Score 2B is Total Time (7:39.4) (15 second improvement)

B. Big Clean Complex
Squat Clean
Below the Knee Squat Clean
Mid-Thigh Squat Clean
Push Press
Squat Clean
Below the Knee Squat Clean
Mid-Thigh Squat Clean
Push Jerk
Rest 6m, x2
*235/235

C. Triceps/Abs In Paincave

Video
https://vimeo.com/312611304