5th
AM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:53.4
1 - 1:53.3
1 - 1:53.3
1 - 1:54.0
1 - 1:53.9
1 - 1:53.5
1 - 1:53.2
1 - 1:53.7
https://www.youtube.com/watch?v=cx3yPHQCY24
legs are tender from yesterdays work. focus to maintain power output constant. mental and physical challenge. its making me stronger on both areas.

PM
A1. snatch balance 3x3 moderate weight; rest 30sec
45x5, 95x3
165x3, 165x3, 165x3, 165x3, 165x3
A2. 3" riser snatch pull 1. 1; rest 10sec/rest 60sec
45x5, 135x1.1, 185x1.1
185x1.1, 195x1.1, 205x1.1, 215x1.1, 225x1.1 - https://www.youtube.com/watch?v=x9oTfyxEqA4

A3. hang snatch 1; rest 3mins x 5 build per set
45x5, 95x1, 135x1
164x1 - https://www.youtube.com/watch?v=L3M-sH02XLg
170xf - https://www.youtube.com/watch?v=thaBYe7L-f4
175x1 - https://www.youtube.com/watch?v=dvTqzANmIJI
185x1 - https://www.youtube.com/watch?v=PE9Gfu7DPOQ
195xf* - https://www.youtube.com/watch?v=y8XAghbwXAU
195xf* - https://www.youtube.com/watch?v=wyyBXN6ckgc
*deja vu from regionals… lots of emotional content… fear…

+
3 rounds 85% effort
7 PS 155#
7 burpee box jump over 24"
7/leg pistol
9:09
to stay tight at the initiation of the movement and be explosive.
https://www.youtube.com/watch?v=IL9oVeNbs_M