Lifting:
a. 5 Sets: 2 Snatch Pull + 1 High Hang Squat Snatch + 1 Hang Squat Snatch
b. EMOM x 5: 2 Clean and Jerks
c. Back Squat: Build to a Heavy Double
d. Back Squat: 4 x 7
WOD: Amanda, 9-7-5
MU
Squat Snatches 135#/95#
If you Cannot do MU: 3 Rounds
10 Ring Dip
10 C2B
7 Squat Snatch 135#/95#
Lifting:
ReplyDeletea. 5 Sets: 2 Snatch Pull + 1 High Hang Squat Snatch + 1 Hang Squat Snatch - kept these pretty light, I only worked up to 115#
c. Back Squat: Build to a Heavy Double - built to 185#
d. Back Squat: did 5x5 instead @ 175# because some other people were there doing that.
After that, I did some MUs
Then, had an Oly class where we worked on snatches - kept the weight light, lot of form work and complexes working on the pull.