Friday, May 18th 2018

A1. Snatch Grip Isometric Pull; 4-5 sec x 5 sets; rest 20 seconds 
A2. Power Snatch; 1.1 x 5 sets; rest to recovery (focus on as much speed as possible - start at 80% of 1RM and build as comfortable) 
B. In Place Front rack Reverse lunges; 4 steps/leg x4; rest 2 min
C. Low bridge hamstring curls; 10 slow controlled reps x4; rest 2 min
+
2 Sets: 
Assault Bike 2min @ 375 watts, into: 
5 Squat Cleans @ 235# 
20 Thrusters @ 115# 
rest 3min actively on bike bw sets (goal is that all thrusters are UB) 
+
2 Sets: 
Assault Bike 2min @ 375 watts, into: 
5 Squat Snatch @ 175# 
35 Wall Balls @ 30# 
rest 3min actively on bike bw sets (goal is WB remain UB for both sets - push yourself here)

A1. 165, 165, 170, 175, 175
A2. 165, 165, 170, 175, 175......felt ok. not a ton of "pop" today
B. Used double KB and DB.....53, 53, 60, 60
C. Complete. BURN!!!!

Not enough time to warm up the clean, so did the snatch/WB again. 

AB felt good both sets. Quick singles on snatch. first round 35 WBs unbroken, but crushed me. Most I've ever done with 30#. Second round I broke up and just tried to keep moving prob 4 set to get 35.