Will

It was hot today.

Ran 800 meters as a warm up

Back Squat
5 x 5 - 80% (295#)
Felt strong through this, last 2 sets got spicy my lower back is still not 100%.

Pause snatch at knee.
7 x 1
120,130,140,150,160,170Fx2,175Fx2,180# Got it.....

Haha got 180# pause snatch....

Pause muscle clean at knee
7 x 1
135,185,195,205

15 Minutes later I did.

5 Rounds each for time.
5 Weighted ring dips (increase weight each round)
10 KB Swings - 86#
15 Second L-sit
Rest 60 Seconds between.

Round 1 - :59 (40#)
Round 2 - 1:02 (50#)
Round 3 - 1:05 (60#)
Round 4 - 1:08 (70#)
Round 5 - 1:08 (80#)

Got spicy at the end. 80# ring dip for 5 when your tired is not easy. L-sits BURNED and also the swings.

Ran 800 Meters as a cool down.

God bless, JM