Mon/Tues after a few days rest

14th
A. snatch grip segmented DL pause 1″ off floor/below knee/mid thigh 1. 1. 1; rest 20sec/rest 3mins x 3
135,155,175
B1. snatch pull cluster 1. 1. 1; rest 10sec/rest 30sec 155,165,175
B2. hang snatch high pull cluster 1. 1. 1; rest 10sec/rest 3mins x 3 95,105,115
+
90% effort
Run 400m
30 KBS 2pd russian
30 2pd goblet walk lunges
Run 400m
5.54
+
Row 200m all out
rest 4mins x 4
36,35,35,34.8
15th
A. backs quat 3, 2, 1; rest 3mins 300,315,330,345, 365X ( started feeling good at 330 and wanted to keep going)
B. rear foot elevated split squat @30X1; build to an 8rm both legs; rest 90sec btw legs 70 each hand
+
7 sets 90% effort
Row 400m
10 GHD situps
10 back ext
30 DU unbroken
rest 30sec all sets same pace
3.11
3.05
3.13
3:10
3.14
3.08
3.02
16th
off

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