Snatching and a 1st pull breakthrough- thanks Zachypoo!

A. 5 sets – Muscle snatch; 3,3,3,3; rest 2 min

55#, 60, 60, 65

B. Drop snatch; 3,3,3; rest 90 sec

90#, 95, 100

C. Emom 12 min

Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2

Even – Hang power snatch x 2 + Hang sntach x 1

Worked on the 1st pull- my weakest link in oly- really focused on weight transfer w/ 70#

+

3 sets:

12 front rack step ups (85-95#)

Amrap CGBP (70%)

12 front rack reverse lunge 

Max effort FLR on rings

Rest walk 2 min

Used 85# for FRSU and FRRL, Used 80# for CGBP, times for FLR w/ feet on 12" box were:
1:35, 1:03, 1:10

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer to front edge of the heel off the floor

- feet elevated on box for ring FLR

- lunges are total, not per leg