Wednesday December 3rd, 2014

morning (6:30am)
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2,500m row @ 2:10-2:20 pace

afternoon (4:30pm)
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A) 1000m row (warm up)
     some leg swings, light snatch, pvc pass throughs
B) OL Technique
     1) EMOM x 8
          O) power snatch _ snatch balance @ < 65%
          E) hang snatch _ overhead squat @ < 65%
     2) 5x "second pull drill" @ < 65%
** slow pull from top of knees to hip pocket (vertical torso) then lower back to a hang clean
C) Front Squats
     1) quickly work up to a heavy 3-rep
     2) quickly work up to a heavy 10-rep 
D) 20:00 amrap 
     200 double unders
     100 air squats
       80 burpees
       60 wall balls 20#
       40 toes to bar
       20 strict handstand push ups
       10 muscle ups 
E) 2500m row (cool down) 

Numbers
B1) 165, 175, 185, 185
B2) 215, 225, 235, 245, 245
C1) 375
C2) 320
D) 1 round + 18 double unders 

Notes
A) needed something light in the morning to loosen up and wake myself up. 
B) great to be able to focus on different positions during the technique work
C) front squats felt strong. could have gone a little heavier for each if working to actual max. 
D) amrap was just straight dirty. 
E) row total is up over 40,000m for the 6-month 500,000m challenge