OPT #18

Training for Monday 9-6:
AM
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)
95-105-115-115-115

B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec(% of higher max (snatch or power snatch))
105-105-105-105-105

C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
105-105-105-105

I could have went much heavier on the mid-hang muscle snatch, but not on the snatch balance.... same for the power snatch, but not on the mid-hang (squat) snatch... and also on the snatch push press, but not on the OHS... I was left wanting heavier weight, but I was able to work though the movements Rx'ed, hopefully it will pay off in the long run

PM (right after)
7 sets:
Row 90 sec @ 95% (sub SDLHPs)Rest 10 second
35 double unders
rest 2 min
56-58-57-57-57-56-51

DUers were coming together nice.. (10-20 at a time) until sets 6 and 7 then the wheels fell off