Double-workout Friday

Morning session:

Weightlifting
1) 15 min to find a heavy double power snatch:
5×20, 5×20, 3×40, 2×50, 2×55, 2×60, 2×65, 3×60

Had to squat-snatch the second rep at 65kg. Left the weight go forward. Since I was doing this at home, didn’t want to drop the bar and break the furniture, so I did one more set at 60 and stopped there.

2) 15 min to find a heavy double power clean and push jerk:
2×60, 2×70, 2×80, 2×60

Started feeling the back at 80 and didn’t feel stable enough, so again stopped there.
Some technique work here:
– Worked on regaining the hook grip as the bar goes down so I don’t have to use straps.
– Worked on getting on my toes when before I drop the bar on my quads so I can take it softly.

Strength
Triple-bump paused Front Squats: 3×3 @ 90kg

Evening session:

Warm-up
Lots of dynamic stretches — really liked it and felt a lot better then the static stretches I’ve been doing pre-workout recently.

Strength/Skill
Muscle-ups: 5 swings, 4 x purple band, 3 purple, 3 purple, 3 purple, 3 black, 1 red band (f), 1 red+orange, 1 red, 1 red (f)

Conditioning
5 rounds of:
10 power hang cleans @ 40kg
10 box jumps
10 wall balls @ 10kg
10 toes-to-bar

Didn’t break any of the sets, but pushed a little too hard at the beginning and had to slow down towards the end. Finished in 10:59.

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