A. Power Snatch, 1/45 sec for 12 sets @ 75-80%
(155--felt pretty solid. Had a few reps where my feet split kinda wide)
B. Squat Clean, 1/60 sec for 12 sets @ 70-75%
(220--felt really solid technique wise, but the squat felt super slow)
C. Overhead Walking Lunges, 3 x 24 steps, rest as needed, start light **focus on good overhead position and not hyperextending low back
(95#--didn't add weight. Stayed there. My shoulder stability was a limiter, but my core felt strong)
D1. Hollow Hold holding DB in feet and plate OH, 3 x 30-40 sec, rest as needed
(Love/hate these)
D2. Jefferson Curls @ 3020, 3 x 10-12 reps, rest as needed 15#
(I'm loving these again. I think it would benefit me to add reverse hypers again, so I'm gonna add them to my warmup)
+
15 min @ controlled Pace
100’ Overhead Barbell Carry, 115#
30 sec Side Plank/side, 20# DB on hip
20 Alt Step Ups
10 Back Extensions
30 sec Supinated Grip Hang from Bar
(Enjoyed just moving for 15 minutes. I didn't keep up with my Rounds.)
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