gymnastics work

today was first day back at work.  couldn’t figure out how to fit this in.  This is going to take a bit of strategy, that’s for sure.  
A.  Pressing snatch balance x 2 x 3… light weight.. don’t move feet, and don’t let feet duck out (45-50lb)

went in the AM to do the strength.  Worked up to 55 lb.  only went as low as my external rotation allowed.

B.  Clean pull under x 3 x 4… don’t bounce bar out (start at 85 and go up by feel)

I clearly didn’t know what you were talking about with these.  I guess you wanted a hip clean.  I thought it was like the chinese lifters do….sorry….

C.  BS; 65% w/ 3 sec. hold in bottom x 1-2 reps x 4 sets (150)

These actually felt pretty good today.  Did 2 reps each time…tried to focus on maintaining lumbar curve.  Not sure how successful I was at that, but I tried very hard.

30 minutes on the clock
top of every 5 minutes
run 400m
row 300m

Came back at night to finish this wod.  Got 400m run/300m row on the first round, but didn’t have enough rest to maintain this pace.  Did next round at 350m run/300m row, then last 4 rounds at 300m run/300m row.  I had about 1 1/2 min of rest between rounds.  It was the best I could do in 90 degree heat with 90% humidity.  😦  sorry!