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24-Jan
AM
A. Split jerk; 8 singles @83% 1rm; rest 90 seconds

Ugh these were terrible again..not sure what's up with my jerks. These felt so heavy and I missed one.


B. Strict hspu; 6 min amrap in sets of 2 unbroken

These actually felt better, I got 8 sets of 2 in and missed the 2nd rep of my 9th set.

C. Protraction circuit (4 times through)  - done and felt good. 

D. Single arm farmers walk; 20 seconds unbroken x5/side; rest as needed bw sides
Used a 2pd

E. Single arm OH KB carry; 20 seconsd x4/side; rest as needed bw sides
Used a 1.5pd

PM
Airdyne 2 min @hard aerobic effort
airdyne 2 min easy
x6
+
30 min mobility work

Averaged about 34 cal each set. My legs were smoked and so sore from the thrusters and running the day before this.