9 Nov

Training (12p)

A. Squat snatch/back squat/front squat/squat clean "play" 15-20 min
*Back Squat 4x5, used 225 and felt pretty good. Def lost some squatting strength
*Snatch, no hands, no feet. Worked up to 155 and felt pretty good catching it deep. 

B. Weighted chin up clusters 4.3.2.1x5; rest 30 seconsd (increase
weight)/rest 4 min
*subbed bent over bb rows here. Weighted chin-ups still aggravate my bicep. 

+

20 min amrap:
10 strict chin ups 12 Pullups
10 ghd sit ups
20 double unders
30 calories rowing
*8 Rounds
*This hurt much worse than I anticipated.