2/14/17

AM
2 sets:
1000m Row @ 1:58 pace 3:56, 3:58
rest 2:30 minutes
750m Row @ 1:54 pace 2:52, 2:54
rest 2:30 minutes
500m Row @ 1:52 pace 1:52, 1:52
rest 2:30 minutes
500m Row @ 1:50 pace 1:55, 1:51
rest 2:30 minutes
250m Row @ 1:44 pace :55, :53
rest 2:30 minutes
250m Row @ <1:42 pace :51, :51
rest 2:30 minutes

+
10-15 minutes of OH Yoke Hold Work
*DO NOT DO THIS UNSUPERVISED* done.

PM
A. Behind the Neck Snatch Grip Push Jerk Cluster 1.1.1 x 5 rest :20, rest 2 minutes (drop each rep on blocks) @ 160# or higher 160#, 170, 180, 185x2
B. EMOM x 10 - 1 Snatch Balance @ 135# or higher focus on SPEED and agrressive lockout (2 second pause in bottom)
135x4, 140x6
C. EMOM x 10 - 1 Snatch @ 120-130#
120, 125, 130x8 yayyyy