W15
Friday- A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec L-sit from rings
+
100m Sled Sprint for time

P.M.
A. OHS- build to 1RM
B. Hang Snatch- build to 1RM (play with positions but I’d lean towards high hang for you or at least keeping bar in the hip and not letting it ride down the thighs
C. Clean- build to a tough single, not 1RM
D. 1 & 1/4 Front Squat- build to a 1RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice 

RESULTS:
AM
4k- 20:26
Sled sprint - :33

PM
A. 265. Had 275 up easier this week but still couldn't hold the whole way. Felt much better though
B. 205. Was under 220 and 215. 205 felt easy just couldn't land the other two
C. 275
D. 315 PR on that
E1-3. Complete