1/23/17

AM
A. High Hang Snatch x 1 rep every :20 x 15 reps (keep these light and fast)
85#x5, 90x4, 95x4, 100x2

B. Snatch Pull (from blocks just above knee) x 3-5 reps rest 2 minutes x 5 sets (use 145-155) 145, 3 reps. This feels so awkward.
+
Every 90 seconds x 15 minutes (10 sets)
2 C&J singles 135#
8 Calorie Assault Sprint
+
10 minutes Mobility (lats/pecs/triceps)
Done.
PM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Done.
+
5 sets:
MU Transition Drill x 2-3 reps (purple band)
rest 1 minute bt reps. Done all 3, these feel really good
+
5-10 reps of Ring Kip Swing + Pull to Hips. Done.
+
Open Workout 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats 65#
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
16, 18, 20… Until you fail to complete 2 rounds
198 reps.
6 c2b in the second set of c2b in round of 16