130111

Happy Birthday to my amazing older sister, Melissa. I love you!!!

AM

POWER SNATCH
1 Every 45 sec for 6 min (8 total reps)
@ 80% of Snatch
140

POWER CLEAN + POWER JERK
1 Every 45 sec for 6 min (8 total reps)
@ 75% of Clean
175

On Toe Split and Recovery
5 sets, 3 reps
Up to 215 today. First time doing these. Will go heavier next time.
This is with 215:

Cool Action Shot:

3 sets, 4 min rest
250m row
25 KBS (70/53)
15 Burpee
2:52, 2:53, 2:56

PM
Warm up (not for time)
100 DU
25 WB
75 DU
25 WB
50 DU
25 WB

3 POSITION SNATCH (Hip, Hang, Floor)
4 sets
125, 130 for the rest.
Here is the first set at 130.

3 POSITION CLEAN (Hip, Hang, Floor)
4 sets
125, 145, 155, 165. Pressed for time so I stopped. Could have done way more though. Should have done more working sets. 
Here is 165:

FRONT RACK BARBELL STEP UPS
2x20 (10 each leg)
95, 95 for 2 sets of 10.