Warmup

10 min machine

+

3 rounds

5 single leg snatches

20 flute bridge

20 sec side plank

10 nasal breathing only barbell snatch

For time

30 power snatch @135

2:44 still slow but a big pr for me. pull went away at the end but leg drive was pretty good.

Back squat 3rm @3331 tempo

Worked up to 295 no lifters. This was absolutly nasty. back is still alittle tender but plenty of room for improvement here. tempo up was the hardest part.

Core work done

Pm

AB 3 min for max cals

rest 10 min btw

x2

76 Cals

66 cals

I threw up and absoluty pushed the boundaries on this. Really happy with the effort and doing it knowing how gross its going to be. Pumped to get better at the high end power output.