Lift, Metcon, Row, Efficiency, Skill

1330 

 snatch 2 x 95, 125, 135, 155, 175, 195, 205, 1 x 225, 235f 

 back squat 3 x 185, 225, 275, 305, 315, 335, 345f x 2 

8 minute AMRAP 
3,3…6,6…9,9…12,12…
power snatch (95 lbs) 
box jump overs (24") 
15 + 19 reps (18 ps and 1 bjo) 

 row 3 x 500 meters (90 sec breaks) - 1:44, 1:45, 1:44 
1900

 squat snatch 3 reps on the minute for 10 minutes at 125 lbs 

 3 sets of 
1 muscle ups 
1 muscle up + 1 ring dip
1 muscle up + 2 ring dip 
1 muscle up + 3 ring dip… 
5 full rounds (5 dips), 4 full rounds (4 dips), 3 rounds + 1 mu (3 dips + 1 mu) 


• sleep 8 hours
• notes: absolutely estatic that I hit 225 snatch today. That's a goal I've had for a while now, and it is a boost of confidence to reach it. I'm coming for 235 next. I got a good amount of volume in today. This is what I am hoping every day will look like volume wise from here on out. 

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