Wk #3...little de-load

Less VOLUME...
Not less intensity!!!
(at least for the Strength Portion)

Warm-Up
GOWOD
BB WU
Snatch Progression Follow Along...
(basically 3m holding bar, going thru positions & movements)
--------------------------
A) SQUAT SNATCH
Triple @ 75-82%
3 x 1 @ 87% & Climb if feels good!
(90s Rest b/t)

B) 1+1/4 BACK SQUAT
5-5-5 (2m Rest b/t)
1st...is easy / 2nd...difficult / 3rd...really push this!

WOD ~ 
5 RFT ~
10 Power Snatches (95/65)
10 Lat. Burpees over Bar (Rower)
10 Thrusters (95/65)
50 D/U (100 singles)

2-3 Rnds
C1) Seated Swivel Hip Extension x 5 Slow-Controlled, each side; 60s Rest
C2) Seated Stradle Pike Lifts x 15-20 (hold last one 15-20s); 60s Rest
C3) Prone Scorpions x 10 Slow-Controlled, each side; rest as needed

Stan ~ XX / ?? / 16:13 (75# / 100s)
Ladick ~ XX / 155# / 16:53 (75# / 100s)
Daliege ~ SS Positioning @ 95# / 185# / 18:15 (75# / 100s)
tb ~ 185-missed-185# / 165#-225#-245# / 23:23
Rnd Splits ~ 3:58 / 8:21(4:23) / 13:58(5:37) / 18:50(4:52) / 23:23(4:33)
Pwr Snatches = 10 / 10 / 6-4 / 6-4s / 9-1
Thrusters = 10 / 6-4 / 3-3-2-2 / 6-2-2 / 10
D/U = 50 / 30-20 / 20-20-10 / 4-26-8-12* / 50
Burpees were always slow, and the faster I tried to get going on D/U the worse the coordination got (as seen in Rnd #3 & #4)

ENGINE
3 x Row 10m (3s Faster per 500m from TT Pace)
Rest 2m b/t Sets
------------6m REST---------------
2 x Row 10m (3s Faster per 500m from TT Pace)
Rest 2m b/t Sets