Tuesday-

15 min easy pace

Run 200m

8-10 sec Single Arm Hang each arm

20 sec HS Single Arm Hold (shift hands every 5 sec)

45 sec Hollow Hold off GH Machine

+

Forearms warm up

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

+

10 min @ aerobic effort

Row 250m

7 Burpees over Rower

15 Wallball, 20#

Rest 5 min

10 min @ aerobic effort

2 x 25 Unbroken Double Unders

12 Hang Power Clean to OH, 75#

12 Toes to Bar

Rest 5 min

10 min @ aerobic effort

Run 200m

12 Hang Squat Cleans, 75#

12 Shoulder to OH, 75#

Warm up

Done. The unilateral work was much more difficult than I thought. Balancing on 1 arm was a challenge.

Fore arm prep done

Metcon 1

3 + 160m row

All WB UB

Metcon 2

3 + both sets of 25 DUs.

Felt a little weird power cleaning 75# lol! Been a while.

Metcon 3

3+ 200m run

In that weird dude that prefers to squat clean. Those felt fine.

Started feeling my wrist a little towards the end, but I noticed as long as I keep a full grip on the bar it wasn't and. It's when I have an open grip that it bothers me.