2-6

20 min. AirDyne

-conversational pace

3 rounds of

10 Single arm DB rows @ 2111 (62 lbs)

-rest 60 seconds

15 ring dips

-rest 60 seconds

5 sets of

 Good Mornings x 6-8 reps 

 -95,115,135,155,170

Feeling great with this new template.

Here was Tuesday's work

A.
Five sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, floor)
Rest as needed
Err on side of keeping loads lighter and working perfect mechanics.

B.
Three sets of:
Halting Snatch-Grip Deadlift x 3 reps @ 8121
(yes, that means 8 seconds to descend from the top – I strongly encourage you to use straps)
Rest as needed

10 am 
100 pull, 100 kick, 100 swim
4×50 dolphin kick(used fins and kick board)
4×50 one arm fly-change arms at 25(used kick board)

1 pm
A) All sets done at 175
 -Missed the mid on the final set. So I spent 10 minutes or so with 135 and 155 working just one rep from the hang focusing on extending up and through my feet instead of transferring my weight forward and trying to move my hip through the bar

B) 3×3 @ 230 lbs