111313

A. 5 sets – Muscle snatch; 3,3,3,3; rest 2 min

35 kg ( ~77 lbs) These felt really good. I may have caught a few with a slight knee bend, but over all they were pretty legit. Felt very explosive in my hips (hee hee)

B. Drop snatch; 3,3,3; rest 90 sec

35 kg, 40 kg, 43 kg (~77, 88, 95)  VERY happy with these. Probably could have gone heavier.

C. Emom 12 min

Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2

70 kg (155ish #)

Even – Hang power snatch x 2 + Hang sntach x 1

38 kg (~84 lbs) Felt pretty smooth. until I got tired.

+

3 sets:

12 front rack step ups (85-95#) 37 kg

Amrap CGBP (70%) 35 kg

12 front rack reverse lunge  38 kg

Max effort FLR on rings (feet elevated)

Rest walk 2 min

 CGBP: 11/8/10

FLR: 60s/ 52s/43s

Came back later and played around with my C&J...got up to 67 kg which I think was a PR? then squatted for a bit..and then fell on my ass...