Back Squat - Row

Buy In:
5 x 3 Clean and Jerk 85%

WOD:
4 min AMRAP 40% Back Squat
4 250m Row - 1min rest

Cash Out:
5 x 2 Muscle Ups

Results:
Buy In:
5 x 3 Clean and Jerk - 145lbs.  I had no problem with the Clean, but I struggled on the technique for the Jerk.  I was able to work through my issue and finished the last few rounds pretty good.  My issue is, with the Jerk, you are really supposed to use your hips and body to throw the weight up and then get under it.  I tend to want to Push the weight up, which kills the explosiveness of the Jerk.  It is something to keep working on, as I have the same issue with the Snatch.

WOD:
4 min Backsquat AMRAP - 99lbs - 58 reps.
This is a strange workout, so I did not know how to pace myself.  I finished 10-6-6-6-8-8-14 with a 10 second rest in between.  I definitely could have done more, perhaps around 64 or so.

4 250m Row
46.5 - 48 - 49.2 - 50.8
For sure, the Backsquat killed the row.  I felt strong on the first row, actually my cadence was too high.  The last row I was done.

Cash Out:
5 x 2 Muscle Ups Progression (with a purple band).  I made some good progress here, transitioned back to the false grip on most of the sets.  I found a problem with my muscle up where I wanted to lean back, which pulled the rings in front of me a little and made it impossible to pull up.  The result was I rotated early and I was toast.  The last two rounds I "got it", and tried really hard to keep those rings in close to my body the whole time, and lean a little forward on the pullup so it was a lot more natural to shoot through.  I was astonished that the small adjustment made it 10 times easier to do one.  I'll have to try and remember that trick.

Decent WOD, I LOVE rowing, so anytime that's in there, I get a kick out of it.  I definitely felt like I made progress on my Jerk and the Muscle Up today, so even though I didn't get slaughtered in the workout, I felt like my Crossfit dollars really paid me back.