A. 500m row - 350m easy / 150m hard
B. Jerk 1-1-1-1
225-245[F]x3
C. AMRAP in 15:00
5 Push Jerk, 115#
7 Bar pushups
9 Pullups (Kip)
Total - 11 Rds. + 5 PJ + 7 Pushup
Notes:
Could not lock out the jerk today. I was getting down just fine but elbows weren't having it. Was going to snatch today but my left knee is bothering me in the bottom of a squat. It has only felt that way today. Probably from the running on Tues. Hips have some residual soreness as well. Metcon felt good. No real rest during except from moving form one movement to the next.
-Foam roll and stretched PWO
Nutrition:
Paleo with deer/pork sausage that I had processed. Probably has some nitrite in it but otherwise clean.
10,000 I.U. Vit. D, 1 Airborn tab, ~6-7g fish oil, 30g BCAA's
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