70%

warmup
mobility drills
coach B warmup x 2

10 pwr snatches @ 45lbs

Snatch
5 @ 95
4 x 1 @ 70%=140lbs

Clean and Jerk
3 @ 155
4 x 1 @ 70%=180lbs

All solid lifts on everything today. The goal was to work speed and technique. Before each lift I pictured the weight as being my PR so I was being pretty focussed.
Rest day tomorrow then comp on Saturday. It should be fun!

rest 3 mins

WOD
Scaled Grace
30 clean and jerks @ 95lbs
=1:47
This is a scaled version of a bench mark WOD which prescribes 135lbs for the weight. I wanted to just work speed on this one as a little burnout at the end so I scaled the weight down. It was a good little smoker.

 

john

 

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