Wednesday

A. Pressing Snatch Balance, 3 x 3, rest 90 sec  *perfect last week

75,80,85

B. Snatch Balance- build to 5RM **2 sec pause in catch position **focus on aggressive fast lockout and punch with arms/shoulders.  As you’re lowering down keep core tight and soft knees to receive it.

130

Hardest part is not the snatch balancing, I know I can get heavier but catching the weight is hard. 

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

205,225,245,265

D1. Front Rack RFE Split Squat @ 3030, 4 x 8/leg, rest 60 sec b/w legs

135 full 4 sets 

D2. Glute Ham Raise @ 50X1, 4 x 4-6 reps, rest 60 sec *video **use band assistance if needed

No band!!

3 x Row 20 sec MAX EFFORT, rest 2 min b/w sets

135/500, was able to reach 132/500,

Reached 131/500

3 sets

Row 500m @ 2k PR pace

Rest 60 sec

1:54