PS, Brp, PPU + Swim, PU

Lunchtime

Mu, from SEALFIT

Baseline: ROM Drills. 3 Rounds: 5x SBGU each side, 5x Pull ups, 10x dips, run 400m
-  ROM.  Snatch warm-up

Strength: 3-3-3-2-2-1-1-1 Power Snatch
-  125# x 1, 135# x 1 (fail, fail)

Stamina: 4 Rounds, not timed: 5x Power snatch @ 75% 1 RM, 10x KB snatch each side (24kg/16kg), 50m Buddy Pull with heavy band.
-  N/A

Work Capacity: 20 Rounds. Every 60 sec, perform the following: 3x Burpee, 5 x Plyo Push-ups, 25M Suicide sprint.
-  Rx

600m cool down

Durability: 50x Weighted sit ups (45#/35#), 50x Reverse Hypers. Active stretch or Yoga.

-  N/A

Evening
Swim (yds)
200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/60sec rest
-  times: 0:47,  0:47,  0:46,  0:46,  0:46,  0:45,  0:45,  0:45,  0:45,  0:45
900 CSS w/fins
-  time: 15:08

 4 x 34 push ups

Notes

• Body: Sore shoulders, traps.  Some tibia irritation during sprints.
• Workout: Went pretty well.  Can't remember the last time I snatched.  
• Swim: Felt slow at first, then my times dropped and the rest went well.
• Run: 1 mile today.  20 on the week, 4 to go.