4th
AM - Legs more than fucked up from WB-C2Bpu training.

A. muscle snatch build to a tough triple
45x5, 75x5, 95x3, 115x3, 125x3
135x3 - https://www.youtube.com/watch?v=TlYnA8c30rE
145x3 - https://www.youtube.com/watch?v=COsnd62VzVQ

B. hang snatch start at 115# add 10# every min until max
115  - 205x1, 215xf
https://www.youtube.com/watch?v=nlTxNHfQPsU

C. OHS 80% of 1rm @20X0 2-3 x 4 rest 60sec
230x2, 230x3, 230x3, 230x3 - https://www.youtube.com/watch?v=YPR4NZ11Uao

+

12mins 80-90% effort
Run 200m
5 DL 225#
4 unbroken MU
https://www.youtube.com/watch?v=aL2bKW5k-TQ

PM *was not able to stay in the pain zone. body/mind completely shut down. focus on completing the training despite of the pain.

Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week \

1 - 1:51.1
2 - 1:51.4
3 - 1:55.8
4 - 2:01.8
5 - 2:03.7
6 - 2:03.2
7 - 2:00.5
8 - 1:57.9