Monday- Snatch Density + BSQ Int + MAP 7

A. Snatch, 4 TnG/min for 10 min, start @ 55-60% and build as long as technique is perfect and moving smooth

B. Back Squat, build to a quick tough double - keep it snappy

+

10 min @ 85%

Row 35 Cals

20 Wallballs, 20#

12 Toes to Bar

Rest 5 min

10 min @ 85%

Row 35 Cals

15 Deadlifts, 115#

15 HSPU’s

A. Done 120, set 7 gave me trouble.

B. 275... squatted with my Alaskan buddy and he said I was moving very fast on my squats, but that I have a bad habit of turning off my Hammies on the way down. I'll listen to the 500# squatter and see how I can fix that.

Metcon 1

2+ 20 cals

Metcon 2

2+ 26 cals

Not my best rowing day... typically I keep around 1100-1150 cals per hour when I row, today I was barely able to keep a 1000 cals pace.