Morning snatch, speed work

08:15

Warmup (Dynamic swings, sampson, jump rope, burgner)

A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)

For loads: A. 245 B. 135, 155, 155, 165 (F), 155, 155 C. 105
For rounds: D. 13 +8

Daily report

• Body: Sore. Kink in neck after hang power cleans. Has really been bothering me. Hands tore pretty bad on these, also.
• Sleep: Okay. 6 hours.
• Nutrition: Good.
• Coaching notes: DL's didn't feel as quick as they should have. Maybe should have stuck with 225. Hang Power Snatches were never comfortable, but got the weight up. Need to focus on pulling to pockets through second pull and being more aggressive in the third. Continuous Power Snatches felt excellent, these were very good sets.
• Notes: Good morning WOD, other than my hands being torn. Burpees were rough, I was feeling good around 12, but 13 and 14 really kicked my butt. Good place to start; I'm going to be coming back to this one for sure.
• Cool link of the day: Strength is Happiness