AM

A. Snatch pull; 3,3,2,2 rest 2 min - 235#, 245, 255, 265. Used straps and focused on keeping lats and upper back tight. B. Power snatch - 6 singles @195+#; rest 2 min - Wasn't feeling super sharp today. Did about 8 singles @185# and a couple singles at 195#. Aggravating elbow. C1. Clean grip RDL; 5-6x5; rest 10 sec - 225# x6, 225 x6, 245 x5, 245 x5, 255 x5C2. Box jumps; 1.1.1.1.1x5; step down/rest 3 min - 40" for all sets. D. Squat snatch tech and positional work - 135# (20 reps, focus on
perfect catch and slow controlled decent into bottom position on all
reps) (film a few this week for me)
+
Assault Bike 10 Seconds @ 100% effort
rest 1min
Row 20 Seconds @ 100% effort
rest 1min
x4 sets Ran out of time before coaching class. 
PM
A. A Skip; 20m x 3 sets; rest 60 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhQ3Z1VFhRblkxeEE
B. B Skip; 5 reps/leg x 3 sets; rest 60 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhR0IwN2w3cFFBWjQ
C. Half Kneeling Start to Jump; 3 reps/leg x 4 sets; rest 30 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhSF9Gdlk5UnBUdE0
D. Skater Jumps; 6/side x 3 sets; rest 90 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhZVlnQ2pGVEVwQlE
+
True Form Running
Run 400m @ tough effort
rest 3min
x3 sets - 1:41, 1:40, 1:41+
Run 200m @ tough effort
rest 2min
x3 sets - 44sec, 44, 44