Hi Connor, Hi Ryan,
w/u foot series
arm and leg swings and circles 30’s
2:00 down dog
2:00 bottom of the squat
20 PVC pass throughs
3:00 banded shoulder traction
2:00 each banded couch stretch with sqeeze release
foam roll traps and pecs ‘cause they needed it
snatch 85%x1x5 - make all reps perfect! If you make it but it’s not pretty. it doesn’tcount!
w/u sets 3’s - 15-20-25 1 @ 30
then 32-32-32-32-32 really it was 10 lifts to get pretty
CJ 85%x1x5 - same!
w/u 1’s 35-40-( 45-45-45-43oops Darla’s weight -45) these wne much better for both of us.
back squat to a heavy double
w/u 3’s 20-30-40
50-55-60-63 Darla’s double - 66 - 69-72 Margaret double, heavy enough for today
Amrap in 10 mins
10 hang cleans @ 20# Dumbells one DB each 5 on each side
Row 250m rowed 125m each time to try and not get in each others way, I ran 100m once so did Darla
I started with the row, 3 rds + row +DB +4
Darla 3 rounds exactly but she was doing snatches due to brain fart
5:00 handstand push-up attempts
alternated on the mat Darla kicking up and doing a little midro bend
I was getting about an inch away from the floor 10 total each
Then total 30 Dumbell shoulder presses at usual weight for emom for time
Darla with 20’s 2:00
Margaret with 30’s brain totally gone both of us counting did 40 in 3:17 What’s up with that!