maybe my favorite workout so far

i absolutely LOVED today's workout. if its not my favorite one yet, its certainly near the top. Lots of explosive movements and a new move. the knee jump. Knee jumps are as scary as box jumps. reason being that if you dont make it there's no graceful way to land. You either make it or you fall on your face.

row easy 5 minutes
Then
2 x 10 (airsquats, 10 jumping air squats)

Then
Then work up to 1 rep knee jump
(Knee jump is: barbell racked on shoulder blades with knees on ground. Butt starts out sitting on heels while toes close to flat on the ground. As butt comes off the heels, hips drive to bring feet forward underneath the knees landing in deep squat position.)
pvc, 25lb bar, 33lb bar, 45lb bar, 65lbs

Then
begin one set every 30 seconds for 10 minutes=20 rounds
1 clean, 1 hang clean, 1 front squat
115lbs for all rounds.

Then
8x3 rapid barbell snatch
2 rounds at 95lbs
6 rounds at 105

Then
2min of 30sec db push press followed by 30 seconds of overhead db hold. If dbs drop below ears another set is required.
20lb dbs since last time i bombed with 25lbs.30 seconds above head is the hard part of this.
Round 1: 25
Round 2: 25
Round 3: 25
Round 4: 21
Note: might be good to do 25lbs next time

Then
4 rounds of
750meter rows faster than 2:45
2:37, 2:42,2:41, 2:43

We were supposed to do 300seconds of FLRS but 6:30 class began. next time.