A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (170,180,190 +200)
B. Snatch DL: 2 x 3; rest 3 min (255,275)
C. Explosive Back Squat: 3-4 x 1 @20X1, rest 3-4 min - build from last week; not 1RM
notes-really focus on concentric power/speed; no grinders (315,325,325,325)
D. Front Rack Fwd Lunges: 2 x 6-8/leg @3010, rest 90 sec b/t legs (135,145)
E. Scap Pullups: 3-4 sets of quality reps (complete)
Notes: Felt a little tired going into today's training, but I was able to warm-up and feel pretty good. I was fighting a bit of a bump out on snatches today and felt like I was forward on a bunch of reps. No misses except on at 190 where I lost focus. Bumped to 200 and hit that and called it for the day. Snatch deadlifts felt pretty good. Back squats felt slow today, probably because of the pulls ahead of time and the heavy hang power snatches. Didn't go to crazy here and just work good speed and technique. Front lunges sucked. Haven't done these in while. Scap pullups were paired with some shoulder mobility to enhance the shoulder position.