Absolutely perfect weekend in Newport, KY at NewCov CF, with one of the best groups we could ever have.
5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.
Compare to 131108.
10 minute AMRAP of:
15 Strict/Kipping Deficit HSPU 2/1″ (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)