A. Hang Power Snatch + Squat Snatch, tough complex in 12 min
(185--hang power snatch was tough. Sat in the bottom of the squat snatch for a while, too, saving the lift.)
B. Squat Snatch, 1/30 sec @ 75-90% of A for 12 reps
(165--caught a few forward. Overall pretty good--no misses)
C. Deadlift @ 30X1, 12, 10, 8 reps, rest 2-3 min **yes same rep scheme
(135,155,185--my lower back felt like it was going to explode today)
D. Front Rack Deficit RFE Split Squat @ 30X1, 3 x 10/leg, rest as needed **front foot on 45# plate
(65--lower back)
+
3 rounds for cool down
Row 250m
3 KB Windmills each arm
(35# on windmills)
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