11/24-11/25

Thurs noon:
10 x 100m sprint; rest 90 sec; rest 6 min b/t 5-6
all about 13 sec (felt good but pretty sore from this power)

Fri:
AM
back squat 145lb with light bands 10 x 3; rest 45sec - felt slow
+
clean and jerk 2x2 @ 80%; 2 x 2 @ 90%; rest 90s - 165 x 2/195/205 - felt weak
+
work up to tough 3 rep back squat but with good form on two minute timer - 255lb - felt slow & weak
+
ring dips x 2-3; rest 2 min x 4 - 65lb/75lb/90lb/105lb all x 3 reps

(overall My legs were tired and weak; don't know if it was from sprints yesterday or too much volume squatting this weak)

(rest 2.5 hours)

5 RFT:
250m row
3 rope climbs 15'
15 ring dips
t= 11:45