W3.S2

A. Warm up with OH Squat variations - Snatch Balance + OHS work up to 78% of Snatch 1rm
24kg; 34kg; 44kg; 54kg; 59kg; 64kg (took 8'); beltless RPE7+

B. Snatch Grip Push Press Behind Neck 5RM, then -10% for 5 @RPE7-8 (+2kg last week)
26k/5; 36k/5; 46k/5; 56k/5; 66k/5; 76k/5 felt RPE7+; 70k/5 no belt (took 10')

C. Bench Press 10RM, then -10% for 10 @RPE7-8 (+3kg last week)
20k/10; 30k/10; 38k/10; 48k/10; 58k/10; 68k10 RPE8; 62k/10 (took around 15'); beltless

D. Upper Muscular Balance
3 Set
1a. Weighted Push-Ups 8 reps @14kg
1b. Bentover Rows 8 reps (prone/supine/prone) @55kg
1c. Wtd pull-up 3.3.3rep rest 10'' btw (prone/supine/prone) @14kg
Done. All UB

E. Skill Work (fatigued)
5 x 50 UB double unders *start over if you break
Failed 1st set in rep 48 :P restarted. After this, all sets were UB with average time of 30'' and rest of 60'' btw sets.

Rest 10'

F. Met Con 1
4RFT
400m Run
5 Medball throw for height @10kg
30 Medball twists @10kg
Done. 11'54''. View image below (2'57; 3'02; 3'14; 2'48) PR VO2Max 56ml/kg/min

Rest 10'

G. Met Con 2
8 x 200m Row Intervals @85% resting 1:1
1. 39.2 @1'38.0
2. 39.0 @1'37.6
3. 38.8 @1'37.1
4. 39.0
5. 39.2
6. 39.4
7. 39.5
8. 39.6 @1'39.0
View image below.

Metcon1

Metcon2

Snatch PushPress Max set