Mcgill big 3
+
A1 – Snatch grip isometric pin pull below knee x 6-8 sec, rest 30 sec
A2 – Slam ball x 5, rest 30 sec
A3 – 6 sec AB sprint, rest 2-3 min x 3 sets
Done – snatch iso pull @ 225
B – Snatch pull – new rep every 15 sec x 4, rest 3 min x 3 (tough but keep good positions off floor, straps ok)
205 – 225
C – Build to a tough power snatch single quickly with good form/turnover speed
185 – went for 195 couldn’t put the breaks on fast enough to engage for power
+
AB 20 cals @ 450+ watts
5 squat snatches for time @ 175lbs
1:12
(rest 2-3 min)
AB 20 cals @ 450+ watts
5 squat clean and jerks @ 215lbs
1:58 – got a little sloppy and forced the issue
(rest 2-3 min)
AB 20 cals
100ft HS walk
AB 10 cals
4 and change – forgot exactly. First 75ft for handstand walks were pretty strong and solid, fatigue didn’t really set in until that last 25ft