Saturday Workout #1 :

Warm Ups
Roll lats, lacrosse ball in left seratus
Strength #1 :
Squat #295*2*3 (occasionally right knee adduction causing knee discomfort)

Specific Warm Ups
Banded Pistols Blue *3*2
Supine Ring Muscle Up (progressions)
Hanging Cleans #95*3, 115*3

Metcon #1 ;
3 Rounds For Time
"Sorta Nasty Girls"
25 Alternating Pistols
7 Band MU Supine Kip
10 #135 Power Cleans
12:24:00

Assistance #1 :
3 Rounds NFT
1a. Snatch High Pull 85kg*3
1b. Ring Dips *7 (feet up on box)
1c. Ring Rows *7

Stretch
Roll Thighs
Light Qigong (7)
Caveman Paleo Meal + Banana
Lay down for 20 min