Saturday

Flow w/ Oly Tech
12 min Row @ 2:30 pace
-Snatch Balance @ 60lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)
-Static Hang Squat Clean @ 85lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
12 min Row @ 2:45 pace

12 min Row @ 2:30 pace

2444m

-Snatch Balance @ 60lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)

warm up 3x45, 3x55

65#(because I can't do math), 60# on next four sets.  Slow squat in most but faster and better in last two sets.

-Static Hang Squat Clean @ 85lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

Most felt good, fell once, once too far forward on toes.

-HS Hold (freestanding and on the wall) for 10 minutes

Set timer for 1 min intervals so I could try to get 5 one min hs with one min rest in between

(Several fails getting up different times)

1 min, 1 min, 30 sec, 1 min, 50 sec

12 min Row @ 2:45 pace

2320m (sometimes a little above 2:45 pace)