1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @
80% – rest 75 sec. went to 80% but failed the last squat cleans
redid it until I got under the bar.
2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.
This felt light. Might need to change 1RM of 155 to 160 next
Conditioning (2 parts)
4 rounds for reps and row times of:
ME UB HSPU
3/4/9/11 on HSPUs and about 1:58 for each 500m row. Next time, make sure hands and head form a triangle for hspu and have hands go as wide as possible. It makes the HSPUs easier and the ROM is shorter.
Exactly 10 minutes after part 1 complete one set each of the following:
1) ME UB Perfectly Vertical KBS 24/16kg 31
2) ME UB Thrusters 115/75# 3 total, first thruster, second was a push
jerk and third was a split jerk.
3) ME HS Walk for distance (3 attempts) 2s was max
*Rest as needed between efforts.