After a busy day of work I was glad to leave on time and get to the 3:30pm class.  It was a small group (4 of us), but it was some good work to do.  It was a nice long warm-up to get the shoulders awake before doing some snatches.

We used a 2.5# plate to do a trio of shoulder rotations, then getting into the bottom of the squat and lifting the plate from parallel to the ground to straight up.  Then a SOTT press with PVC.

After a dynamic snatch warm-up we did an 8 minute EMOM with one Snatch per minute.  We stayed at the same weight for 2 minutes.  I started at 75# then 85#, then 90# and finished with 95#. The last couple were hard to do the full snatch, but I got it!

The MetCon wasn’t really a MetCon but 6 different accessory lifts.  3 rounds of the following:

12 Russian high pulls (35# kettlebell)

12 DB bench press (30#)

30 seconds of banded tricep extensions (about 15 each round)

And then 3 rounds of:

10 Bulgarian Split Squats per leg

10 weighted glute bridge (25# plate)

15 seconds of banded hamstring curls

It was weird to not be all hot and sweaty after being at Solcana.