We’re in Pittsburgh this week, which means Rodu is on the menu. Sadly, Rob is closing the gym in a week or two. But on the plus side, I got one more workout in before he’s gone.

KB Warmup:

2 rounds of:

• 10 Bottom-Up KB Screwdriver
• 10 Bottom-Up KB Press
• 2 Turkish Getup

Snatch Work

10min EMOM:

• 1 Snatch-grip Deadlift
• 1 Hang Power Snatch
• 3 Overhead Squat

5@65lb, 4@75lb, 1@85lb

AMRAP

3 x 4min AMRAP:

• 5 Strict Pullups
• 10 Burpees
• 15 KB Swings @ 24kg

2min rest between rounds (or maybe 3 min??)

2+15, 1+21, 1+23

Played a bunch of goalty with the TopScore crew, Colin, and Matt Michelson. We must have played at least 8 games to 3. The level was pretty high, though D started slacking towards the middle. The last game really picked up the intensity though.

After goalty, dinner at Vientiane Cafe.