**transitional phase here into our build for 2018
Monday
A. Snatch High Pull + Power Snatch from Pause @knee + Overhead Squat w/Pause in bottom; 50%x2; 60%x2x2; 70%x2x2 (% based off Power Snatch)
B. Dual KB Front Squat; 6-8 reps @3131 tempo (that’s 3-second lower, 1-second pause, 3-seconds up, 1-second pause at the top) x 3 sets; rest 2-3 minutes; focus here is on maintaining perfectly upright posture throughout, and leading with the chest
C. Bench Supported Prone Barbell Row x 8 x 3
D. 20 TGU @32/24kg – not for time – alternate arms
Full Range Competition Training 
Drank a beer yesterday. Drank a beer today. Probabaly gonna workout real early at crossfit reykajavik if I wake up.
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A. 110-155
B. 24kg/28kgx2. Much difficult. very core. Like.
C. 115-155
D. Done
– Glad to get started again! Have been needing this foundational rebuild for a while. Solid first day!
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A. 110-150
B. 32kg
C. 160
D. Done
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A. 63-83#
B. 20kg. These got challenging surprisingly fast.
C. Not clear if i was doing this correctly ….but i did google it. 83#
D. 24kg was certainly a challenge. I have never done more than 2 at 24kg, so that was good.
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B. 53# a hand
C. 95#
D. Did 10 at 53# (my left shoulder has a very hard time stabilizing, had to coach)
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