1. Snatch cluster
1-1-1-1 x 3/rest :20 sec/rest 3 min
95, 105, 115 (only actually hit one of these. 2 went over my head, 1 in front….rough snatch day!)
2. Back Squat
230!!!!!!! 5 lb PR again this week
3. back rack reverse lunges
3 sets of 10/rest 2 min.
Do a warm-up set. Use the last two sets you did last time for the last two sets here. If you can go heavier do so.
95 for all sets. these were very hard for me. felt like I was using my back foot way too much.
4. Pause good mornings
3 sets of 5/rest 2 min.
as heavy as possible
rest 2 seconds at the bottom of the movement
85, 95, 105 (forgot the pause at the bottom! 😦 )
5. AMRAP 5
row 500 meters
20 burpees over the bar
max front squat in the remaining time@95
I had NOTHING left at this point. Got only 10 fs, in about 40 seconds. Not my best showing!