141016

Day 1 
A. Snatch Pull 3x3 Video  (stay light if you need to and make sure you are getting those knees out of the way.)

205 x3

Pretty easy except for grip. Knees need to go a little more back. 

I think my very last 2 reps were the best

Let me know what you think 

I'm putting videos on my YouTube thing but I don't know how to share that

B1 Tempo Good Mornings 3 seconds down 3 second pause 3 seconds up 8-10-x5 Rest 2 minutes

45 x10

55 x10

55 x10

55 x10

55 x10

B2 Glute Ham Bridges 22-24-x5 Rest 2 minutes

155 x22

155 x22

155 x22

I think I was supposed to do 5 sets? But this was tweaking somthing in the back of my right knee. Not bad but it was aggravating something so I stopped. 

+
AMRAP 10 Minutes
3 Squat Snatch 165
3 Muscle ups
9 Box Jumps 30"

5 rounds 2 snatch

Banged my shin pretty good on round 3. Hurt. Made me break and slowed me down. I did not bound the box jumps. I could have in the beginning but I needed the rest anyways. 

Snatch as singles, Mups unbroken