Snatch tech + OHS + CGBP/Rows + Rowing MAP
A. Above Knee Hang Squat Snatch, build to an easy single
B. OHS @ 20X0, 5 lite reps x 5 sets, 2 min - start @ 95lb, focus on perfection
C1. CGBP @ 20X1, 2-3 reps x 5 sets, 2 min
C2. Weighted Ring Rows @ 50X0, 4-6 reps x 5 sets, 2 min
D. 20 x 30 sec Row @ 90% effort/60 sec rest
Results:
A. 120#; Felt good thought the lighter weights; didn't feel as quick at 120# so stopped here; was able to get all the way under though and not ride it to the bottom.
B.95-105-115-115-120 (3); 120 felt fine, I tried to go to quick though and wait fell forward
C1. 230-240-245-250-255 all x3 and with no spotter; Felt very strong here, could have done 260 x3 and possibly 265 x3
C2. Complete allx6
D. All rows between 161m and 165m; This was the toughest row session yet, but still recovered quickly after and felt good.
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