A. Power Snatch, build to a 1RM
B. Behind the Neck Split Jerk, build to a heavy single
C1. Thruster, 3-3-2-2-1-1, 1:30 min - no maxing, all tough sets though
C2. Ring Muscle-ups, 5 reps x 6 sets, 1:30 min - fraction as needed, but goal is unbroken
D. Row Sprint 45 sec @ 500m PR x 3, 4 min b/t - damper 7
Results:
A. 150; Did not feel explosive at all today with Snatch.
B. 235; Felt very good and smooth
C1. 175-180-185-195-205-215; Felt ok, haven't done heavy thrusters in a while. The front squat didn't feel as comfortable as normal.
C2. Complete; sets of 5 on first 3 sets, then fractioned to 3-2
D. Complete pace varied between 1:24 and 1:27. Easy felt very good!
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