A. Squat Snatch, build to a 1RM
B. Squat Clean and Split Jerk, build to a 1RM
C1. Back Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 1:30 min
C2. Medium Grip BP @ 20X1, AMRAP @ 225lb x 5 sets, 1:30 min
D. 3 unbroken Ring Muscle-ups x 5 sets for time
Results:
A. 145; Actually felt a lot cleaner today, but still needs a lot of work. Failed first attempt at 145, got the second attempt and failed at 150.
B. 245 (Squat Clean); Stopped split jerking after a couple of sets because of my left hip, hurts when I extend it. Continued with just squat cleans and felt pretty good. Got under 255 fairly easy but lost it forward on the way up.
C1. Complete; felt a bit heavy today
C2. 8/8/7/7/6; felt good here and explosive.
D. 4:57; It was hard for me to judge when to start the next set to try and get all 3 unbroken.
145#(f) Squat Snatch
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