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

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2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

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

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A. 3-position Snatch , build to tough single for the day + 5 singles @ 90-100% **video and post

B. Squat Clean & Jerk, build to 85% for three singles, rest as needed.  Keep it sharp and clean!

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3 rounds for time:

7 Muscle Ups

21 Thrusters, 95#

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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

A. 145, all singles at 145
B. Cleans only 225

Metcon 9:24

Running on 5 hours of sleep, no food since breakfast at 7 am ( it was8 pm when I finished) and after driving for almost 2 hours. Only had 1 hour free so I got after it with minimal warm up, ok no warm up and now off again... looking forward to January...

Did struggle a bit with my left wrist getting really sore during the thrusters. No pain tho, but I broke it into 3 sets to avoid re aggravating what ever I had before.