July 10

AM -  Snatch tech work + LP1 + LP2

High Hang Squat Snatch off blocks, 2 reps x 6 sets, 2 min - start @ 105lb, add 10lbs after set 3

completed, felt great

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5 sets ALL OUT:

7 touch n go Power Clean @ 115lb

Run 15 sec

Rest 8 x work time

completed, all about :26

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4 sets @ 97% effort:

20 sec Burpees

20 sec Prowler @ 45lb

Rest 7 x work time

completed, 11 burpees each time. sleds were tough

PM - MAP (short end, high %'s)

10 x 35 sec Row @ 85% effort/25 sec Row @ 50% effort - try to hold same pace as last week

completed. 2:05 ave 2,393m felt great throughout

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5 min

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10 x 35 sec Airdyne @ 85% effort/25 sec Airdyne @ 50% effort

completed, felt great throughout