A. Power Snatch, on the minute, every minute x 8 minutes @ 90% of 1RM Power Snatch.
- 165#. All Split Snatches. Form pretty good on these
B. Split Jerk, 1 rep x 5 sets, rest as needed between sets.
- worked up to 225#
C1. Close Grip Bench Press @ 30×1, 4-5 reps x 3 sets, rest 1 minute between sets.
- worked up to 205. Felt pretty good. 5 reps on each
C2. Ring Pull-Ups @ 20×1 Cluster, 3.3.3 x 3 sets, rest 10 seconds/rest 1 minute between sets.
+
D. 3 Rounds for time of the following:
Row 500 Meters
21 Box Jumps @ 24/20 inches
Run 400 Meters
15 Deadlifts @ 225 lbs/135 lbs
Row 250 Meters
9 Toes to Bar
- 23:15. Definitely paced the rows and used for recovery. About 2:00 pace. Box Jumps were tough and probably the one place where I struggled a little bit. They were unbroken but slow. D/L's all u/b as were the TTB.
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