1) 10 minutes Hang Snatch technique work. (just worked up to 95 lbs)
Notes: All reps should be caught in a squat and the loading should be light. DO NOT attempt anything heavy.
2a) 4X3 Snatch Balance – medium/light, rest 60 sec. 2b) 4X3 Tempo Snatch Grip Deadlift – medium, rest 60 sec. (95 pounds); 185 pounds for DL
Notes: 3 counts (seconds) to the knees, quick to the hips and back to the knees, 3 counts (seconds) past the knees to the floor.
5 rounds for time of:
Run 400m 15 OHS 95/65# (16;58 – very slow with OHS)
1a) 3X15 UB T2B – rest 60 sec. 1b) 3X10 Banded GH Raises – medium/heavy, rest 60 sec
(did all of 1a and 10 of 1b).