Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

90/90 Hip Opener Stretch- https://www.youtube.com/watch?v=nLuvQCTPrcY

6-8 Natural Knee Extensions

+

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

+

Muscle Snatch, 3 x 3, moderate fast load (CNS Prep)

+

A. Snatch , build to tough single for the day + 5 singles @ 90-100% **video and post

B. Squat Clean, build to a tough double + 5 singles @ 85-90% **video and post

+

3 rounds for time:

7 Muscle Ups

21 Thrusters, 95#

+

2 sets not for time:

8-12 GH Sit Ups @ 3010 tempo

12 Seated DB Arnold Press

12 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

DNF,

Got off work super late and had previously committed to go Christmas shopping