8- felt good again today. Very busy morning of coaching from 10am-1:30pm. Snatches felt solid and cleans were ok. Front squat still feels weak though. Row sprints were no problem at all.

A. Squat snatch; 12 singles @75% 1rm; 70kg. Rest 90 seconds
(40,50,60,65,70kg. Hit some snatch hi pull+snatch sets @ 40kg first. Some from mid hang and then the floor. Felt good overall.)

B. Squat clean; 8 singles @83% 1rm; 100kg. Rest 2 min
(60,70,80,90,95,100kg. All felt solid)

C. Front squat; 3×3; Rest 2 min
(All sets at 105kg. Still don’t feel stronger in this position, needs a lot more work)

Row sprint 10 seconds @100%
rest 50 seconds
(All fine, hit between 70-80m when the screen stopped rolling meters on. Recovery was very easy after each one)

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