9/30

A.
Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

B.
Four sets of:
Snatch Balance x 1 rep
Rest 2 minutes

Terminology: Different coaches have different terminology, when I refer to “Snatch Balance” I expect a dip, drive and foot movement into your receiving position at the bottom of your snatch. If I want only a drive under the barbell – no dip and drive – I will refer to the movement as a “Snatch Drop.”

C.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

D.
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

A) 155, 170, 185, 200, 215, 225(f).....ummmm

-Lazy catch and I paid the price. I'm fine for the record.

B) 135, 185, 205, 225

C) 325, 365, 385, 300 x 3 x 8
-First set of 8 I did 10.. Brain must not have been functioning. Wonder why.. 

D) 3:18
-Felt good. Probably could have moved a tad bit faster on my DUs. Been a little hit a miss with them lately which never happens.