Yesterday:
Easy/slow 1.5mil jog with the dog. Then 3 200m "sprints" to finish.

Today
Warmup:
5min
4 high hang muscle snatch - 45#
8 front squats - 45#
12 sec plank
12 sec hollow rock

Burgener Warup with 45# bar

Skill:
GHD Situp progressions
6 min EMOM
Squat Clean
95#-115#-135#-155#-155#-175#

Workout:
5 reps squat clean - 135#
50 reps Roman chair situps
4 reps squat clean - 135#
40 reps Roman chair situps
3 reps squat clean - 135#
30 reps Roman chair situps
2 reps squat clean - 135#
20 reps Roman chair situps
1 reps squat clean - 135#
10 reps Roman chair situps

13:25