Row 500m @ easy pace
Back squat5-5-5-5-5 loading 80% 1rm or more
6-1 ladder
pushups
pullups
box jumps
DB split power snatch 40/30lb
Did my first set of BSquats at 185, then did the next 3 @ 205lbs which is about 84% of my 1RM and the last set I went back down to 185 and concentrated alot on foot work which seemed to be off. As far as the ladder goes i Rx'd it in 2mins37secs.
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