Mobility 30 minutes. quad, IT focussed 
3x500m row, 2 min rest
1:49; 1:44; 1:44


Workout of the Day
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep

[Building %s every set: 55, 60, 65, 70, 75, etc] 115, 125,135,145,155,165(f),165,175, 185(90%) 

185 felt good though my knee popped pretty bad right above my patella, shut it down due to pain when squatting. VooDoo’d, lacrosseball and heat tonight

3×10 back extensions


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