I wasn’t sure how today’s workout would play out as I got a bad case of DOMS from Angie and the pull-ups! I took a long warm-up and had fun all the way through.

I first ran 800 meters and then some ring training doing several sets of push-ups, dips, skin the cat and a few pull-ups.

I then went to the 24″ plyo box and did 3 x 10 step-ups followed by 5 x 3 box jumps. Burgener warm-ups were next and did 2 sets with a stick and 1 with an MT bar.

It was starting to get fun, so I did some skill transfer exercises for the snatch.

3 Overhead Squats,

3 Pressing Snatch Balances,

3 Heaving Snatch Balances &

3 Snatch Balances

45/55/65/65/70/65/65/.

Then,

Snatches from the RDL (after the first pull), 12 x 3

45/55/55/65/65/70/65/65/65/65/65/65/.

That was a lot of reps and most of them were, IMO, fairly good and a few I know I nailed well.

The shoulders got worked today. I enjoyed this session as much as any in a long time.

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