Warm Up:
- Dynamic Mobility Drills
- Good Mornings with Bar
- Snatch Skill Transfer Drills
Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups: 95x5, 135x4, 165x3, 195x2, 220x0- Just missed it.
- Work Sets: 5x3 @ 170
Bench Press 3x5 (+5 lbs):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 255x1
- Work Sets: 3x5 @ 220
Conditioning:
12:00 AMRAP of:
- 200m Run
- 10 KB Swings @ 88 lbs (Russian)
- 10 Pull Ups
Score: 6 pull ups shy of 5 rounds. My hands feel raped.
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