Took 3 days off after the big dawg comp. I was really sore and fatigued from Saturday so the rest was great. I replaced what would have been work outs times with extra sleep. The past three days I have slept a lot, I sleep more than anyone else I know but especially in the past few days. Now I feel well rested and ready to hit the next phase of my training.

TRAINING:
3 sets:
6 touch n go power snatch - 105lbs
Run 2 min @ 85%
Rest 3 min
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3 sets:
9 Front Squat - 115lb
Row 2 min @ 85%
Rest 3 min
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5 sets @ 80%:
5 Ring Dips
10 GH Sit-ups
15 GH Extensions
20 Walking Lunges
60 sec rest

RESULTS:
First Part: Felt good. Power snatches felt fine, focused on catching them in a "half squat" position, which I am finally doing. This makes a power snatch much more efficient because i used to often find myself pressing them out. Hopefully I have kicked that habit. Toughest part of the 6 TnG reps was holding the hook grip. Runs were just over 400m somewhere around 420m.
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Front squats were from the ground. Felt great, my body felt tight and 9 reps at 115# felt much lighter than I was thinking it would feel. Rowing was much tougher than I thought. I kept a 1:55 pace for the first set and my legs were dead. The next few sets were more like a 2:00 pace. My legs still felt dead, probably the fs/row combo had something to do with it too.
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Felt good, just kept moving and breathing. All things unbroken with ease. These ring dips were the easiest ring dips have ever been, the 80% kept me calm and controlled, good way to finish a work out.