Monday December 5th, 2016

Afternoon Session (split) 
1. for time:
    10-9-8-7-6-5-4-3-2-1 of:
      thruster (115)
      box jump (24)
      hand release push up

(coach 4:30 class)

2. snatch push press -- (6x2 to a heavy double)
3. non-heaving snatch balance + snatch balance (12 minutes to a heavy set)
4. for time:
      15-12-9-6 full snatch (75, 95, 135, 155)
       5 - 5 -5-5 bar muscle up
5. 4 sets of:
      5 hollow rocks + 5 small circles on the bar

Results: 
1. 8:42
2. up to 235
3. up to 205
4. 6:21
5. done

Notes: 
1. just tried to stay consistent on part 1. wanted to move through it all at relatively the same pace. step down on the box jumps. good way to start out the day. 
2. snatch push press + snatch balances felt pretty solid tonight. typically snatch balances don't feel terribly well, but today they felt pretty quick and I was getting to the bottom position well and landing in a good position. 
3. fun workout with the snatch and bar MU. just a good combo. had to change own weights, so that is always a pain. just tried to stay on the work decently well. 
4. had some c2b work left to do but had already spent quite a bit of time working out plus long day, so made the decision to cut that out.