A. 1 pause Power Snatch (below knee 2sec) - 5 x 1.1; rest 15sec + 2min (build)
B. KB 2arm (one ea arm) 8" Deficit Deadlfit @51x1 tempo - 5 x 5-6; rest 2min (build)
C. Wtd GHD Hip Extension - 5 x 12-15; rest 2min (tough)
D. TGU - 5 x 4 ea arm; rest as needed (mod-heavy load)
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Midline Stability Circuit x3 rounds
20alt BB Landmine Rainbows w/ 25# loaded
*https://www.youtube.com/watch?v=nk7RksvqGQs
20alt Hand-to-elbow Front Planks
AMSAP Hollow Hold
*rest as needed b/t each movement
A. 65kg / 69kg / 73kg / 77kg / 81kg (see video)
B. 53# / 53# / 70# / 88# / 88#
C. 15kg across x 12. Since I couldn't get more than 12 I didn't increase weight
D. 26# / 26# / 35# / 35# / 53#
+
Check x 3
A. Really pleased with this. The heaviest I've power snatched in a while was 80kg and to hit 81kg x 2 with the pause and the tech pretty solid feels good
B. Not sure I was doing these right. Did a combo of stiff legged and lower my hips and keeping my chest up more. I should've filmed but my phone died
C. HAMMIES and GLUTES!!!
D. felt good across all weights. Much better than the first couple times. Re-familiarizing myself with the motion.
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