Double day

Sleep:  10:15p-6:15a uninterrupted :) 1 hr nap from 3-4p
Food:  7a coffee with cream,  recovery shake @9a,  balance bar @12p, lunch ~1 of big salad with mixed veggies, kale, evoo and balsamic, sunflower seeds and walnuts, ~5oz salmon grilled, snack of deli turkey, nuts and a small apple, dinner ~8p of mixed greens with gf ground beef, plantains, almonds and shrimp, late snack of popcorn with coconut oil and nutritional yeast


Training at 7am with the team:


A. Work to a heavy double power snatch in 10 minutes
Hit 75 easily but failed on 85- limited time prevented another go


B. OHS 5, 4, 3, 2, 1
75/95/100/105/110


C. Little Dutch Boy


10 Minute AMRAP of:
12 Burpees
8 BW Back squats (75% ladies) Used 90# (rounded up, BW of 115)
7+16 90




Training at 5pm OPT Being:

A. clean grip DL @ 20X0; build to a tough 3 TnG reps with short rests

Non eventful- 185 felt better than expected

135, 155, 175, 185 

B. Power Clean TnG x 3/Jerk x 1; rest 45 sec x 5 - speed and aggressive

Not sure about speed- but definitely aggressive.

85, 95, 100, 105, 110 (J F) did again to complete the jerk (video)

105#

110#

C. Dips Weighted @ 30X1; 2-3 x 3; rest 3 min

I started low because I hadn't done these in a long time.  I ended up at BW+15# and could probably have done more.