Happy Anniversary to my Better Half.
WORKOUT OF THE DAY
Fitness
1. Back Squat: 4×10 – add 5-10# to last time – 30X1 Tempo
2. 4 Rounds for time:
Run 400m
10 Hang Power Snatch 95/65
Performance
STRENGTH
1. Back Squat: 4×10 – add 5-10# to last week – 30X1 Tempo
2. Deficit Deadlift (3-4″) 5×6, add 5-10# to last week
METCON
4 Rounds for time:
Run 400m
10 Hang Power Snatch 95/65
GYMNASTICS
6 minutes volume accumulation: Weighted Pull-ups @ 65% 1RM
ACCESSORY
1-arm DB Row: 3×15 per side
ENGINE
8x500m @ RPE 8-9 @/Rest 1:1