W2.S2

A. Warm up with OH Squat variations - Snatch Balance + OHS work up to 75% of Snatch 1rm
23kg; 33kg; 43kg; 53kg; 58kg; 63kg (took 8'); beltless

B. Snatch Grip Push Press Behind Neck 5RM, then -10% for 5 @RPE7-8 (+4kg last week)
24k/5; 34k/5; 44k5; 54k/5; 64k/5; 74k/5 felt RPE7+; 67k/5 no belt (took 10')

C. Bench Press 10RM, then -10% for 10 @RPE7-8 (+3kg last week)
23k/10; 33k/10; 43k/10; 53k/10; 63k10 RPE8; 57k/10 (took around 15'); beltless

D. Upper Muscular Balance
3 Set
1a. Weighted Push-Ups 8 reps @12kg
1b. Bentover Rows 8 reps (prone/supine/prone) @52.5kg
1c. Wtd pull-up 3.3.3rep rest 10'' btw (prone/supine/prone) @12kg
Done. All UB

E. Skill Work (fatigued)
5 x 40 UB double unders *start over if you break
No fails. EMOM 5'. every 40DU took precisely 23''

Rest 10'

F. Met Con 1
For Time
2mile Run (3220m)
Done. 14'44''. View image below (drop around 4' was due to a dog running towards me :P )

Rest 10'

G. Met Con 2
5 x 300m Row Intervals @80% resting 1:1
1. 59.4 @1'39.0; 25cal; 360.7watt
2. 58.5
3. 59
4. 59.7
5. 1'02 @1'44
My quads blew away in the 4th round. View image below.

2mileRun

5x300m Row