First heavy ROP day =)

Today was my first heavy ROP day and it was fun, it felt like i have some more to give in the presses so we have to see how it ends.

I should have done this day yesterday but i held a Workshop that took most of the day, so i felt like i couldn't perform my best after that so i but it for to day instead.

First of was the joint mobility (this is a thing you should do every day, its that good)
Some stretching with my TRX
Warm up
3/3 presses and 5/5 swings 20kg
5/5 presses and 5/5 swings
10/10 swings 24kg

LCCP (Long cycle clean and press)
5 ladders of 1-3 with the 28kg ( the 4:th ladder was from3-1 instead because i was so in to cleaning perfect and i missed the clean on the first so i got angry at my self and did a 3/3 first, i didnt think right. But when i put the weight down i understood what i have done hehehehe)

10minutes of 24kg Swinging 203

and as a cool down, cleaning my house =)