A. Power Snatch, build to a heavy single quickly
B. Power Snatch, 1 rep per min for 10 minutes @ 10lbs below highest from A
C. Push Press. Split Jerk, 1.1 x 5 sets, 3-4 min
D. Back Squat @ 20X1, 12-15 reps @ 65% RM x 3 sets, 3 min
E. Muscle-ups, 4 reps per minute for 10 minutes - does not have to be unbroken, stop if you fail
Results:
A. 145; Stopped here because technique was starting to suffer. Felt good on B though.
B. 135; Felt good here. All reps were fairly easy.
C. 185-195-205-210-215(F PP); Drive didn't feel explosive.
D. Complete at 215# x15 reps each set; Felt light and easy.
E. Completed 4 min, didn't finish 5th minute. This got tough fast for me.
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