A1. Front Squat @ 30X0; 5 x 3; rest 10 sec All had 45# of Chain at top (205, 205, 225, 235, 235)

A2. Hang Power Snatch (light and fast); 5 x 5; rest 3 min all @ 115# focus on jump from hips

B. Squat Snatch- 1 every 90 sec until first miss 115, 155, 175, 195, 205(f) felt pretty good not much rest b/w front squats and this so pleased b/c I wasn't recovered but weight still felt decent

C. Power Jerk- 3 x 10 TnG light focus on technique all 155# felt ok, shoulders being tight I think is what limits me here so going to focus on that

D. Rope Climbs- 5 x 20' took about 7 min. Did not feel good at all. Legless on the way up.

E. Good Mornings @ 30X0; 3 x 8 @ 165#; rest 2 min complete, felt stronger.

rest 6+ hours

AirDyne 5 min @ Z1

40 sec @ 90%

20 sec easy x 10

30 sec @ 90%

30 sec easy x 8

20 sec @ 90%

40 sec easy x 6

5 min @ Z1 Felt great during this. Breathing felt really good.