130123

AM
Warm up
1000m row
GHDs
Back extensions

SNATCH + 3 OHS
Up to 150. Hard to do this at 5am.

100 DU
30 Pull-up
30 Front Squat (135/95)
30 Pull-up
100 DU

PM
SNATCH
1 every 30 seconds @85%
for 10mins
145#. Missed a few but went to about 13 mins I think.

FRONT SQUAT
7x2 @ 90%
Absolutely perfect form, if not then lower weight.
Stayed at 210 and 215.

20 min AMRAP
5 WB (20)
10 KB snatch per arm (53/35)
15 T2B
200m run.