245# Back Squat

HRV yesterday: 98 green

HRV today: 90 amber

AM - Back Squat intense + Snatch intense + Clean and Jerk intense + Dip/Chin-up intense

A. Back Squat @ 20X1, build to 1RM - build to 225lb fast, then try for PR on next set, not too many sets!!!

B. High Hang Power Snatch. Above Knee Hang Power Snatch, 1.1 - build to heavy set, do not drop bar b/t reps

C. Power Clean and Split Jerk, build to 90-95% RM for a single

D1. Weighted Ring Dip Cluster @ 20X0, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 1 min

D2. Weighted Pronated Chin-up Cluster @ 20X0, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 1 min

A. 245# (+10# PR) sets were 185#, 205#, 225#, 240#, 245#

B. 130#, form wasn't great at this weight but still got the lifts, high hang pos. is a challenge

C. 185#

D1 + D2. 15#, 20#, 25#

PM - Swimming MAP

Swim 1000m for time

23:00,  seemed like it took forever