Mon 3/18:

Mon 3/18:  Done at CF Shifted in Palm Desert (kg plates for most bb work)

A. Power Snatch: 2 EMOM for 10 min, build as you go but keep loads moderate up to 80kg

B. Front Squat: 4 x 1 @20X1, rest 2 min up to 140kg!! (308 is heaviest I've gone in years)

C. Practice Support to Fwd Roll - 6 reps or so  complete

D1. No Ft Rope Climb "Cirques": 3 x 1; rest 3 min  complete

notes-normal no ft. climb up, then on descent, try to lower as slowly as possible - basically, like negative one arm chin-ups

D2. QDR Hold: 3 x 20 sec/side; rest 20 sec b/t sides/90 sec after  complete

notes-start w/head on floor; knees tucked and up.

E. Half Press in Rings: 6 x 6 sec, rest as needed  ran out of time