W8
Thursday- Snatch Int + Density + FSQ/BSQ + Core
Warm Up- 10-12 med ball granny toss, max hip extensions, rest as needed
A. Snatch, build to tough single 
B. Snatch, 1/min for 5 min @ 85% above 
C. FSQ/BSQ, 2/4 reps @ 100% 1RM FSQ x 4, rest 3-4 min  **drop by 2.5% if not successful on any set
D1. Dead Bug w/ legs straight @ 1511, 3 x 5-7/side alternating
D2. Bird Dog @ 1115, 3 x 5-7/side alternating
E. Single Leg Dead Lift w/ 2 KB’s in hand, build to a tough set of 8 *just 1 or 2 sets

A. 135, 165, 195( straps), 215(fail, straps)

Hard to grip with 3 busted fingers, went as far as I could with no hook grip no straps, then added the straps. 195 felt great. My ego got the best of me with 215. Good pull, lazy shoulders and elbows on the catch. 

http://youtu.be/DnpBIlUCiTY

B. Done at 165#

C. Looked forward to this all day. 

305x2

295x2

First set of 305 felt great. I attacked the front squats and was pretty explosive.

Set 2 came down hard to get a good bounce and my right calf did not like it. Finished the set trying to squat really controlled, more of a 2022 tempo. Somehow still got it. 

Got buried on set 3 twice so went down to 295 and got it both times, but definitely not explosive and not attacking. Kind of surprised I got them. 

D1. 7,7,6

D2. 7,6,6