Not a good day
A. Snatch 1×3@60%, 1×3@65, 1×3@70%
40, 44, 47
B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch.
54k
C. SqT Program Week 4
Back SqT
1×8 @65. 75k
1×8@70. 80k
1×6 @80. 92k
1×6 @85. 98k failed the 4th rep
Front SqT
1×5 @70. 70k
1×5@75. 75k
1×5@80. 80k
1×5@85. 85k. Failed the 3rd rep
D. EMOM x 10
8 kb Swings (heavy) + 8 burpee touch’s
Used 70#. Skipped 2 rounds in between couldn't get through it without resting. One round I only did 6kb rest did 8. One set did 4 and 4. Rest unbroken 8.
E. Assistance Work
2 x (each arm) KB rotational stretch x 10 reps each direction
*laying on your back on ground, arm up in air locked out, 10 twists internal and external
**will post video to group of this in the am
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