A. Pressing Snatch Balance - 3 x 5 rest 1 minute (keep these light and focus on positioning)
B. Hang Power Snatch (position 1) 5 x 3 rest 2 minutes (focus here is no rebend in knees, exlode from poisition 1 and pull yourself under the bar)
C. Snatch Pull - 3 x 3 @ 100% of 1RM rest 1:30 (pull to the knee, pause for 2 seconds than stand to full extension)
+
10 rounds (for quality not time):
5 Strict Pull-Ups
5 Strict HSPU
:10 L-Sit Hold
+
4 sets:
500m Row @ 80-85% (keep the pace steady)
rest 2 minutes
*If you competed at BOTB my suggestion would be to take off until Thursday. Whether you feel good or not, the CNS takes a pounding. I would literally just chill. Rest does not mean doing class workouts, but you guys are obviously free to do what you'd like.
A) 95
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C) 150
D) Long time, but attempted Rx HSPU
E) For later, had to leave for work.