July 5

A.FS w/ Bands(Average bands); x 5,5,3,3; rest 4 min
185x5, 195x5, 220x3, 225x3

B.OHS; x 3,3,2,2; rest 4 min
195x3, 200x3(PR), 215x2(PR), 225x(1PR + f)

C. 5 min OLY TECH
Full squat snatch catching the bar and staying in the pocket for 2 sec to control the bar. then stand up in control
45x5, 95x5, 115x(1+f+2), 135x( 1+f+2)
+
3 sets @ 90%
10 atlas stone squat clean
50m backwards tire drag-moderate weight
rest 4 min actively
FUN!
the backwards tire drag was hard during the last set.