Barbell:
4x1 snatch at 90%, rest 60-90
4x1 CnJ at 90%, rest 60-90
3x2 SJ, stay under 80% - work technique
Midline:
a) 10 GHD situps
b) 10 GHD hip ext
Cond:
Row 1k
30 Thrusters 115/75#
Row 500m
15 Thrusters 115/75#
Extra:
a) 3x6 bent row
b) 2 attempts front lever
snatch: 185 (had some misses but ended up figuring a little out)
ReplyDeletecnj: 220x2, 235x2 - some bad jerks but need to be patient before split
midline: done
cond: 12:05 worked through at a steady pace
extra: done (185)