TTT W10.S3

Today had some serious DOMS in my glutes from yesterday's lunges :P

5' Bike + 5' of general mobility
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A. Slow pull power snatch (5s) w/ 2s pause in catch directly into OHS; 1 rep on the :90 x 15 @ 45-55kg 
warmup: 20kg x 2; 30kg x 1; 40kg x 1
working sets: 45kg; 46kg; 47kg; 48kg; 49kg; 50kg; 51kg; 52kg; 53kg; 54kg; 55kg x 5
This exercise was way more technical than it seemed... Usually i tend to open my base in the power snatch, but, with this exercise, i had to focus on a good reception to allow the OHSq, after the 2'' pause in the catch position. Overall, nice exercise to clean the technique!
Today, the weights felt heavier from the floor than last week.
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B. Inverted barbell row w/ snatch grip; 6-8 x 4; rest 2:00 - touch chest to bar every time, alter body angle to adjust difficulty 
Done! 8reps per set. Could almost maintain my body parallel to the floor and touch the bar with the chest.
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C. Seated incline DB hammer curl @4210; 8-10 x 3; rest :90 
Done! 5kg x 10rep; working weight 7.5kg for 3 sets of 10; this TUT gave me a very nice biceps pump! :D
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20 minute amrap @ 85%: 
1000m row 
800m run 
60 double unders 
40 cal bike 
rest 5:00 x 2 
- pick up where you left off 
1st AMRAP:
1 full round + 1000m row + 600m run
Rest 5'
2nd AMRAP:
400m run (it should've been 200m... :P ) + 1 full round + 60 DU + 40 cal bike + 175m row
Notes:
It was raining, so the pavement was very slippery;
1k row: average pace between 1'50 and 1'55/500m in all sets;
800m run: if it was dry i could shave some time here, but didn't registered the partials;
60 DU: the last few meters of the running i'd ease the pace and did 30+30DU, and noticed that if i focus on breathing (more on the exhaling) the DUs, suddenly, become much easier;
40 cal bike: all sets between 2'45 and 3'00.

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100cal row at easy pace and some stretching

Slept very well (8h30)

Mood is ok