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Snatch drills
Snatch 1R
7, 9, 11, 12, 13 (ran out of time to get the 6th set at 14 in, but the 13 was a PR) Need a lot more practice on the technique!

200m walk
400m walk
400m walk
400m walk
200m walk
Best 400m time: 3:20
Muscle snatch drills

Snatch 1RM
40, 50, 60, 65, 70, 75, 78, 80, 83 / 183

400m warm-up jog
800 m run x 3
400m cool down jog
Times: 3:08, 3:01, 3:03

Nice work 6am!


Bench Press 5RM to 75kg (165#)

Running Workout
At 0 min - 400m jog in 1:48
At 3 min - 800m run in 3:31
At 9 min - 800m run in 3:30
At 15 min - 800m run in 3:23
At 21 min - 400m run in 1:32
Snatch 1RM to 39 (matches PR, much cleaner this time!)

400m Jog (2:26)
800m 'Run' (4:16)
Attempted another 800m run, stopped because of shin splints. Sigh...
6km Run - Legs felt tight after skipping yesterday so I decided to pass on today's running WOD

Pullups, Pushups, & Handstands

OHS 3RM to 26

Snatch Drills

Snatch 1RM to 31 - Had to failes @ 32... I think I must have been getting tired because coach said I was crashing the bottom... and I usually I won't squat unless I have too LOL

21-15-9 (Stole my sisters' WOD ;) )
KBS (Yellow)
Box Jumps 20"

7.51 - MJ got 7.19 :P