073013 Tuesday

A. EMOM x 8, Power Snatch x 2 @65% = 75#
B. OHS - from rack - 12-15 min to find a 5RM= 133x5, 140x2
C. Clean Deadlift 5x3 - ascending - high % working sets = 153, 173, 183, 188, 193

D. DB SA Row 4 sets each arm - 5-6 reps @2020, resting :60 between arms = did not do
E. 
20 TGU (alt arm) = did not do
+
3 x 500m Row, resting :90 between, 90% effort.  Sustain = 6:35 

Nutrition

Coffee

2 eggs, bacon

Cliff builder bar

2 slices chicken rolled up

SFH Protein Shake w/creatine, bcaas, bata alanine

Dark chocolate almonds

1/2 grilled chicken breast, 1 peach