Friday January 6, 2017

Evening Session 
1. snatch grip good morning straight into snatch grip push press (5x5) (work up as comfortable)
2. snatch (emom x8 minutes) -- 2 snatches (not touch and go) @ 75-85%
3. snatch pull to explode + 6-second lower (6x1 @ 100%)
4. 4 x 4-minute window (if you finish window before 4:00, move on to the next)
     20 alternating pistols
     50 double unders
     snatches -- 15 @ 145, 13 @ 175, 11 @ 215, 9 @ 245
5. 4 sets of: 4 hollow rocks + 4 v-ups
6. in sets of 5 -- 40 bar muscle ups (AFAP)

Results: 
1. 95, 105, 115, 125, 135
2. 205, 210, 215, 220, 225, 230, 235, 235
3. done @ 275
4. finished 7 snatches @ 245 in the 16-minute time window
5. done 
6. 4:59

Notes:
-- overall good day. snatches felt pretty good. the snatches in the conditioning piece went very well. felt pretty fast under the bar, even after all the other work. hit the 7 reps @ 245 under 2-minutes. 
-- bar muscle ups went okay. stayed consistent but kip could have been better.