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Wednesday 9/23/2020 Garage Workout

5 min warmup + barbell warmup

Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 175/1,1,1, 180/1,1, 185/1,1, 190/1,1, 195/1

Snatch Deadlift - 235/3,3,3

EMOM 10 alternating:
o - Barbell Row x5 - 135, 145, 155, 165, 175
e - Ring Dips - 8, 9, 10, 11, 12

50 glute raise + hold

PM LCM w/ Trip @ LRRC

Air Temp: 66 (and rainy!)
Pool Temp: 73

5x400 @ :20 rest
#1 swim every 4th 25 head-up scull
#2 FR kick w/ fins + BD
#3 I.M. 50 dr/50 sw
#4 pull w/ SP + SNKL
#5 N.S. (2:36/2:30)

3x300 @ 4:30 HOLD UNDER 4:00 (3:59, 3:53+, 3:54)
:30 REST
3x200 @ 2:50 HOLD UNDER 2:30 (2:27, 2:26+, 2:28-)
1:00 REST
3x100 @ 1:20 HOLD UNDER 1:10 (1:08+, 1:09+, 1:09-)

7x100 @ 1:45 swim every 4th 25 no breath w/ fins + SNKL

Total: 4500