Wednesday

A. Pressing Snatch Balance, 3 x 3, rest 90 sec  *video

65,75,85

B. Snatch Balance- build to 3RM **2 sec pause in catch position **video

125 which was the video the rear part of my shoulder started hurting. 

C. Snatch Grip Deadlift @ 41X1, 4 x 5 reps, rest 2 min

155,185,215,245

D1. Front Rack RFE Split Squat @ 3030, 4 x 10/leg, rest 60 sec b/w legs

105,110,115,135

D2. Glute Ham Raise @ 50X1, 4 x 4-6 reps, rest 60 sec *video 

Last time I thought it was GHD back extensions not ham raises so when I found out what they were this was my attempt I had trouble getting full extension of hips and going fully down felt it a lot right behind my knee 

This was extremely difficult. 

Row @ 2k PR pace -2 sec/500m

250m x 4, rest 60 sec

375m x 3, rest 60 sec

500m x 2, rest 60 sec

152