Hard Rowing Intervals

Zombie Press Practice for 20 minutes 

Back Squat 4 x 9 x 275 

 Squat Snatch 2 x 95, 135, 165, 185, 205f 
- then - 
2 reps on the minute for 10 minutes at 145 

 For Time: 
3 rounds of the complex - 1 Power Snatch/1 Hang Snatch (full)/2 OHS (155) 
9 Chest to Bar 
9 Kettlebell Swings (70) 
2 rounds of the complex 
15 Chest to Bar 
15 Kettlebell Swings (70) 
1 rounds of the complex 
21 Chest to Bar 
21 Kettlebell Swings (70) 
10:50

 I got close on the zombie press. Should have it fairly soon. On the snatches I got under 205 the second time but didn't get it up. My wrist felt tight so I didn't go for a second attempt. I don't know what was wrong with my snatches but they all felt soft when I caught them in a squat. I'll continue to work on positioning and see if I can get that straightened out. 

 After a few hour break…

 Row Intervals 
7 sets - :30 on / 2:30 off 
total - 1375 meters

 Plate flips with 35 lbs - max reps with each arm

 Mobility work for 25 minutes 
sleep 6.5 hours 
I did not sleep well at all last night. That might have had a small affect on today's training. 

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