Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel
Gymnastics
A. 7 Weighted Legless Rope Climbs – Not for time
B. MU Transition into Kipping Dip, work on timing here; 3×3; between each set, complete 15 second Front and Back Body Line Drills
Strength
A. High Hang Snatch; 50%x4; 60%x4; 70%x4
B. Snatch; 50%x2; 60%x2; 70%x2x2; 80%x2x2; 85%x2x2
C. Front Squat; tough double in 10 minutes
Conditioining
For time:
200 Double Unders
60 KB Snatches @32/24 kg (30/arm)
200 Double Unders
Full Range Competition Training 
Warm up done
Legless climbs DONE at 20#
MU and dips done
Hangs: 95,115,115
Snatches: 95,115,135,145,155
Felt really good
FS: 265 felt good
Metcon: 10:06
Was worried about my hand ripping and it did…go figure haha. Wasn’t too fatigued on this it was just heavy AF
LikeLiked by 1 person
Climbs and MUPs done.
Snatch: 115,140,160, 185,195
*solid no misses
Front squat 315
*solid
Conditioning:
9:16
LikeLiked by 1 person
A. Climbs and MU done — good drill with the MU. Reminds me of Kstarr concept of catching with connection. Needed to have fast turnover and drive out of the hole here.
B. Snatch: 115-195 (couple misses on the second rep of the heavier sets. made them on 3rd attempt)
C. Front squat: 275
Conditioning: 9:09
— Snatches and FS really fired up my back. While it has improved, it’s still not great. Working around it where I can. Trying to do some things to get those areas to quiet down. That said, will probably hit the class workout and finish with the accessory work tomorrow morning.
LikeLiked by 1 person