A.M Strength:

A) Work to a Heavy Single Squat

B) EMOM x 8 Minutes
Complete 2 Squats @ 90% of HS

C) Safety Squat Bar Good Mornings - 5 Sets of 5

D) Bent Over Rows - 6 Sets of 5-8

20 Minutes Mobility

P.M Conditioning:

A) In 6 quick sets to get to 5 TnG Power Snatches

B)

 3 Rounds
10 Snatches @ 135
15 Pull-Ups

-Rest 5 Minutes

Row 1000m
30 HSPU
Row 500m


Results:

A.M

A) 330
*Felt pretty good, knees/upper quads still giving me problems but I was happy - Just keep telling myself to man up and squat more

B) Completed @ 295
*Felt awesome, finally staying more vertical and sqauting was loosening up the legs

C) All sets completed @ 105 (Bar+25's)
*just focused on keeping my back straight - need to hit these more

D) 2x8@115/2x8@125/2x8@135
*Same Idea just keep the back straight

P.M

A) 95/115/135/155/165/180
* PR in a Tng Power Snatch

B) 4:39/9:09
*Humble Pie, all of those should have been in my wheel house but damn I was so winded it was like i got punched in the stomach, hamstrings were screaming from this morning, HSPU are starting to feel alot better just need to keep building endurance