FS, Snatch, lactate work

A. FS @20X1; 5,3,1,1,1; rest 2-3 min

A. 125, 135, 145 (video), 150, 155

B. 4 sets - Drop snatch + Snatch balance; rest 90 sec

B. 35, 45, 50, 55

C. 6 sets - Segmented snatch DL x 2 + Snatch; rest as needed (build heavy)

C. worked up to 90# (video at 85)

+

6 sets:

5 NPUBBJ (3 – 45# plates stacked)

7 KB swings

20 sec max effort AD

rest walk 3:30

RPM= 76, 79, 76, 76, 81, 80

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer

- NPUBBJ high turnover, extension at the top of the jump not required

- Record RPMs for AD