130716

morning session
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a) 3:00 rowing
    squat warm up
b) front squats. rest 2-3 minutes.
       1) x3 @ 75% - 290#
       2) x2 @ 80% - 310#
       3) x1 @ 85% - 330#
       4) x3 @ 80% - 310#
       5) x2 @ 85% - 330#
       6) x1 @ 90% - 350#
c) 6 sets. halting snatch deadlift + high hang snatch + full snatch. (drop and reset following high hang)
       135#. 165#. 185#. 205#. 215#. 225# (failed full snatch x2. successful on 3rd attempt).
d) back squats. rest 2-3 minutes.
       1) x5 @ 65-70% - 320#
       2) x3 @ 75-80% - 370#
       3) x1 @ 85-90% - 415#
e) back squat. every 3:00 x 5 sets- 3 reps @ 90% (415#)
f) 7:00 light rowing

night session
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alternating partners. 10 rounds each partner. partner- Zach.
    1) 20m sled push 155#
    2) 20m sled pull 155#
    3) 5 burpees (10 burpees for last round)