Row 1k @ 2:13 Pace per 500M
rest 30 Seconds
x8
rest 3 min btwn sets 3-4 1) 2.11.2  2) 2.12.4  3) 2.11.9  4) 2.11.6  5) 2.12.3  6) 2:13.1  7) 2.13.4  8) 2.12.3
+
A1. Rotational Land Mine Presses 10 Reps each arm x5
A2. Feet Elevated Bridges 20 second Hold x5
B1. Banded Sampson stretch 1 min Each leg x3
B2. Single Leg Glute Bridges with Neutral HIps x3
B3. Laying Banded Hip Marches 10 alternating Reps x3
https://youtu.be/rA8V4jRP0l4?t=115
B4. Frog Stretch 1 min x3
B5. Ido Portal Hip Internal Rotations
https://youtu.be/xPwG2hqnOx0?t=45

PM
A. Squat snatch From Knee High Blcicks 20 Singles btwn 95-135lbs rest as needed btwn lifts  5@95, 3@105, 3@115, 5@124, 4@135
B. Back Squat 6×10-12 Reps rest 2-3 min btwn sets 3 sets @175, 3 sets @ 185
C1. Front Rack KB Rearfoot Elevated Split Squats 4-5 reps rest 1 min btwn legs x6 27# kbs
C2. Single Romanian Deadlifts 10-12 reps rest 1 min btwn legs x6 27#kbs
C3. Russian Step ups with KB in each hand 20 alternating reps rest 3 minutes x6 27#kbs

AM session went well, the 2 extra rounds on the row were taxing but fun to push through.

Snatches felt great in the PM session! I was surprised how good the 135 felt off the blocks. On the squat set, I started a lot heavier this week than last. Definitely cooked my legs by the end of my 8-10th rep in the last 2 sets.

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