A.  Power Jerk x 3 reps x 4 sets @ 60%

Did all of these at 95lbs.  Felt ok, but after looking at video I can see that I’m coming up on my toes a lot.

B.  DB Strict shoulder press x 5 reps x 4 sets @ 41×2 tempo

Worked these with 25 lb db’s and tried to really focus on tempo and coming up together.  

C.  Snatch DL @ 5 x 3 @ 90% of snatch

110lb for all 3 sets.

+
3 rounds – get faster each round – 80/90/100% effort
15 TnG DL  @135
500m row
30 cal on AD
rest 3 minutes bt. rounds

This wod sucked MUCH more while doing it than on paper.  I went out waaaayyyyy too fast on round 2, which made round 3 SOOOO… hard.  I was determined to lower my time, even if only by a few seconds.  

round 1:  5:20

round 2:  4:49

round 3:  4:44

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