W4.S2

A. Warm up with OH Squat variations - Snatch Balance + OHS work up to 80% of Snatch 1rm
20kg; 30k; 36kg; 41kg; 46k; 51kg; 56k; 61kg; 66kg (took 12'); beltless RPE7+

B. Snatch Grip Push Press Behind Neck 5RM, then -10% for 5 @RPE7-8 (+4kg last week)
20k/5; 30k/5; 40k/5; 50k/5; 60k/5; 70k/5; 80k/5 felt RPE7+; 72k/5 no belt (took 17')

C. Bench Press 8RM, then -10% for 8 @RPE7-8
20k/8; 30k/8; 40k/8; 50k/8; 60k/8; 70k8 RPE8; 65k/8 (took around 17'); beltless

D. Upper Muscular Balance
3 Set
1a. Weighted Push-Ups 8 reps @15kg
1b. Bentover Rows 8 reps (prone/supine/prone) @60kg
1c. Wtd pull-up 3.3.3rep rest 10'' btw (prone/supine/prone) @15kg
Done. All UB

E. Skill Work (fatigued)
5 x 60 UB double unders *start over if you break
Did: Every 2' 60DU. All UB no problems. 34'', 33'', 31'', 33'', 33''

Rest 10'

F. Met Con 1
21-15-9
Wallball
Pull-up
Abmat sit-up
Wallballs all UB; Pull-ups did 11+10, 10+5 and 9; Sit-up UB
Time: 5'15''

Rest 10'

G. Met Con 2
8 x 300m Row Intervals @85% resting 1:1
58.4''; 57.9''; 1'03; 1'05; 1'05; 1'06; 1'05; 1'06

Started ok but then hit the wall

Had some DOMS in my hamstrings from yesterday.

Top sets from Snatch Balance and Snatch PushPress