A.  Snatch DL @ 105% x 5 x 4 sets.. mimic set up and pull like your snatch
*after each set do 2 max effort broad jumps
135 lb x 5 x 4, 2 six foot broad jumps each round
B.  High Hang Clean + hang Power clean (2+3) x 3-4 sets.. off feel
85, 105, 105…back was smoked….kept it light and worked on form, upright back and heals down during catch of power clean
C.  1/4 FS @ 105% of clean x 5 x 3 sets.. hold 5th rep for 10 sec. in front rack
185 x 5 x 3….worked on keeping all my fingers under the front squat.  it does seem to help my  front rack.
+
5.4.3.2.1 – strict HSPu…. at hardest possible level — against wall or with a spotter or off a bosu ball
50/40/30/20/10 – unbroken double unders
round 1:  2/1/1/1…50 ub du
round 2:  1/1/1/1…21 du, tried again….37/3 du…moved on
round 3: 2/1….30 ub du
round 4: 2…20 ub du
round 5: 1…10 ub du
rest as needed
25 minutes on the AD
30 sec. @ 90% effort
30 sec. @ 50% effort
completed!
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