8:00 am

A.
30 min airdyne easy pace(for these, in middle 10 min sprint last 10 sec of every minute)1st 10 min easy, last 10 min little harder than 1st

3:00 pm

B.

Spend 15 minutes practicing bridging

 don't laugh, that's pretty damn good for me.

C.

Positional work

3-stop Snatch Deadlift + Hi-hang Snatch @ 60-70%

225# 
 

Results:
A) Complete (7.65 miles)
B)Complete
C)Worked mostly between 165-185 lb.