Activation Work
A1. BB hip thrusters x8 x2
A2. 1/2 kneeling banded face pulls x6-8/side x 2
B1. Feet elevated ring rows x8 x2
B2. Single Leg KB Deadlift 6/side x 2
C. Prone I.Y.T x 2×10 per movement
Gymnastics
A. Strict MU x 2 reps OTM x 5
B. HS Walk x 50ft x 4 (OT90 seconds is the goal here)
Barbell
A. Hang Snatch from Below the knee (1-second pause here); 50%x3; 60%x3; 70%x3; 80%x1x2 – focus on being aggressive in the turnover here
Conditioning
For time:
5-3-1
Clean & Jerks @185/115
Rope Climbs
Rest 10 minutes
2 rounds for time of:
200 Meter Run
15 Thrusters @95/65
Full Range Competition Training 
Activation work done
A. MU done UB
B. Done, UB. :20-:22 seconds each set
Barbell:
A: 100,120,140,160 (missed the first one, then hit the next two)
Metcon:
A. 3:44
B: 2:07 UB (gym owner showed me where their 200 was, I measured if after with a wheel measure, and it was 200 feet out. Miscommunication, so I ran about 65m short each time, bums me out. Would have liked a longer run as it’d of given me more rest between thrusters haha.
Oh well, felt nice to move as my body still gets its groove from 17.1
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To be clear, I ran 135M each time.
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Barbell:
120, 145, 170, 195
5:16
2:43
Solid session!
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A. Done
B. Done
Barbell
85, 105, 125, 135 – everything felt good
Metcon:
A. 5:00 @ 165 ( my strength is not back yet and had to scale )
B. 3:14 – that second 200 my legs felt like jello.
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Activation Work done. Thank you to Alyssa for figuring out what everything was.
Gymnastics
A. MUs done on low rings with band – felt good today. Tried some without band as well (those hurt my shoulder)
B. I did some HS walking every 90 seconds and actually worked up to about 5 steps a couple times.
Barbell
My.back.still.hurts.bad.
63/73/84/94 – form felt pretty decent despite pain.
Conditioning
7:51. Pesky rope climbs slowing me down.
4:14
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