@ 9:45am
row 40:00 for meters (stay under 2:00/500m)
10,467m (1:54.60/500m). starting to get longer. the middle portion (30 minutes or so) is a large mental battle. keeping the stroke rate between 18 and 20 for the majority of the time. was pretty spent after this effort, was a good way to start off the day.
@ 3:15pm
a) emotm snatch x 12:00
1-4: 135x4
5-8: 175x2
9-12: 205x1 (every :30)
completed. felt smooth on these, technique felt good. the more I chain together reps with snatch, the better it is feeling.
b) 3 rounds
400m run
50 air squats
10 muscle ups
15:24. this was slow on the muscle up portions. the runs and squats were a pretty solid pace, but the muscle ups were the thing that held me back. lungs and legs felt good though.
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