A. Snatch (floor); 3 reps x 2 sets @ 72%, 2 reps x 2 sets @ 77%; 3 singles @ tough load (you choose weight); rest 2-3min bw sets
2 sets of 3 reps - 135lbs and 145lbs
2 sets of 2 reps - 155lbs and 165lbs
3 singles - 165lbs, 185lbs, 190lbs
Shoulders felt good during all of these, but I was a little slow getting under the bar
B. Back Squat; 6 reps @ 70%, 6 reps @ 80%, 3 reps @ 90%, 2 reps @ 95; rest 2-3min bw sets
245lbs - 280lbs - 315lbs - 330lbs
4 Sets:
20 Burpees
20 Cal Row
20 Box Jump Overs
rest 2min bw sets
*rest as needed bw sets 2/3
Each set was between 3:15 and 3:20. I pushed the burpees to get them done in about 1min, then decided to wing it on everything else. The row for each set was at least 1200 cals/hr. The box jumps were where I really started having issues and where I lost the most amount of time.
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