Row 1min easy
AD 1min easy
Jump rope singles 1min easy
Side pank 30sec R and L
30mins
PM
A. heaving snatch balance build to a tough double in 10mins
B. hang snatch build to a max in 5 attempts
+
Row 1min 90% aero
rest 1min x 5
+
5min amrap
30 squat snatch 135#
remainder of time amrap OHS 135#
AM
Completed
PM
A. 225.....did nt feel great
B. 205....didn't feel great, not smooth
Rows were 300-302m...had lifting shoes on. Very quad dominant. Legs still sore .
Tester - 12 OHS. Did singles on snatches. Could have gone faster. Breathing was good but legs were definitely tired from the rowing. Finished snatches at 4:00.
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