AM

G

4 x 3 Ring pull-ups: strict, hold for a count of five at the top and bottom.

PM

W
M

“Randy” (scaled)
30 x Power snatch @ 20kg (Rx: 34kg)
5:34

Notes:
Went light and tried to keep an eye on form. Worked on some technique drills before and after to try to “de-program” out any bad pattern setting during the WOD. On one hand it wasn’t fast enough to be really intense, or slow enough to be perfect. On the other hand, form wasn’t abhorrent and it wasn’t without sweat. Still, it feels like the best bet is to pick a stimulus and go for it.

+

G

3 Ring body rows: hold for a count of five at the top and bottom
10-count support on rings
x 5 rounds

 
Then:
5 x 3 Ring push-ups (Bulgarian)

Food

• Oats w/WPI, almonds, pear [4/4/8]
• Coffee
• Pancake w maple syrup ~[0/4/0]
• Kangaroo steak, apple, carrot, zucchini, almonds [4/3/4]
• Tea
• Home-made rye flatbread pizza: ham, egg, cheese, tomato, herbs + nuts[3/3/3]
• PWO: Strawberry, WPI and LSA shake [2/1/4]
• Tea
• Fee’s chocolate muffin ~[0/4/0]