Saturday- Power Snatch Tech + High Effort MAP
A1. Power Snatch- 4 x 1.1.1.1.1, rest 10 sec b/w reps
A2. High Box Jump- 5 x 2 reps, step down and focus on hip extension, rest 2 min
+
5 min @ high effort
5 Ring Dips
10 Russian KB Swings, 70#
25 Double Unders
rest 3 min
5 min @ high effort
5 CTB Pull Ups
10 Thrusters, 75#
25 Double Unders
rest 5 min
Repeat ALL

Hamstrings and quads were pretty sore from last night, had a rough time with my first pulls

A1) 105, 135, 135, 135
A2) all at 36" 

round 1

4+15; and 3 rounds respectively. came out way to fast... i wanted 1 round per minute on the first one then did not recovered before the second one all that well.

round 2

3+5; 3 even again. 

laid on the ground for 20 minutes straight after the last one... i think i went a little closer to max effort than high effort... and payed the price. lol!