W9.S1

A. Snatch grip Thruster to OHSq paused 5'' work up to 75% Snatch
20k/1; 30k/1; 40k/1; 45k/1; 50k/1; 55k/1; 60k1 RPE8

B. EMOM 8' 1xSnatch start at 70%
20k/1; 30k/1; 40k/1; 50k/1 Warmup sets
55k/1; 56k1; 58k/1; 60k/1; 63k/1; 65k/1; 68k/1; 70k/1 RPE8 (no fails - i still don't understand if i should pull from the floor aggressively or if i should pull 'slowly' and explode mid thigh up... When i feel 'weight' on the barbell i'm 'afraid'... )

C. Back Squats 3RM 1st rep 5'' pause, then -10% for 2 sets of 5 no pause
60k/2; 80k/3; 90k/3; 100k/3; 110k/3; 115k/3 RPE9; 105k/3 *2

Rest 10'

D. Met Con
4RFT
8 GHR
20 Alternate pistols
25 DU
Total time: 8'30
Pistols done in 10+10 reps
Quads were completely destroyed

In the end did a cooldown of 5' assault at easy pace.

Today felt good. I've been sleeping ok

Elbow continues to hurt a little...

Top set from BSq