9/9

A.
Five sets of:
Muscle Snatch x 1 rep
Rest as needed
Build over the course of the five sets.

B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

C.
Front Squat
*Set 1. x 3 reps @ 85-90%
*Set 2. x 2 reps @ 90-95%
*Set 3. x 1 rep @ 95-102%
*Set 4. x 3 reps @ 90-95%
*Set 5. x 2 reps @ 95-102%
*Set 6. x 1 rep @ 105+%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

D.
Complete as many rounds and reps as possible in 4 minutes of:
2 Squat Snatches (175/115 lbs)
4 Muscle-Ups


A) 95/115/125/125/125
B) 135, 155, 170, 185, 190, 205, 215(f), 225(f), 245 x 2 (hi-pulls instead)
-Missed 215 with a really lazy lift. 225 was much better but as I caught it, I somewhat jammed my elbow again, similar to what I did in Feb. Finished with two hi-pulls instead
C) 315x3, 330x2, 350x1( 5 lb PR), 300 x 3 (failed 4th rep of set of 6)
-First heavy heavy front squat session since I hurt my back again about a month post regionals. That means about two months ago from today. Needless to say it was a littttttle rough. I then read from a comment that this is the lat week of the cycle. Makes sense!
D) 4 rounds even.
Mix of good and bad today. Legs were fatigued from a little airdyne/burpee MU/DU skill session yesterday. Mehhh, it's Monday.