I woke up with 9 min to get to the gym, and I live 15 min away. So, I quickly grabbed my gear and ran out of the house. I didn't even give myself a chance to grab a larabar - this would later prove to be Bad News Bears.
Programming
Prep) 3 Sets @ light weight
3 Muscle Snatch
3 OHS
3 Heaving Snatch Balance
A) Snatch
3, 3, 2, 2, 1, 1, 1, 1 - building to daily max resting 2 min between
B) Snatch
OTM
First 5 Min - 1 @ 80% of daily 1RM
Last 5 Min - 1 @ 70% of daily 1RM
C) 3 Cleans + 3 Jerk Dip Squat
5 Sets building rest 120-180 sec
D) Front Squat
5, 5, 5, 3, 3, 1, 1, 1 - Building to heavy single - Rest 2:30
E) EMOM x 10 Minutes
5 Power Cleans @ 205
AMRAP Burpees the remainder of the minute
Iron Scap
Results/Notes
Prep) Bar/75/95
A) 135/155/165/175/185/195/205F/205F/215 - Got really frustrated here and ended up losing my cues and just ripping the bar off the floor. I was trying to add the high arms cue and I was over thinking the whole lift. Got in my own head here.
B) 175/155 - These felt decent. My pull was a little short after the initial snatches but overall good sets.
C) 245/250/255/265/275 - These all felt heavy. Video shows an early second pull and butt up first. Will continue to work on these. Phone ran out of memory for 275 video.
D) 185/205/225/245/275/315/335F/335F - It all felt heavy, but I thought I had a lot more room even when I hit 315#. 335 got a little forward and then my adductors got super tight.
E) 68 Burpees - Cleans at 205#. My power clean is weak and my pull was shot. I really needed breakfast here. Cleans were taking 0:35-0:40 after the first 2-3 min.
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