2018JAN18 (CON D1B.W2.C4)

12" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
43 x (3+3)1
50 x (2+2)1
57 x (1+1)1
61 x (1+1)1

12" Block Snatch Deadlift + (AK) Hang Snatch:
55 x (1+3)1
62 x (1+3)1
69 x (1+3)1 (4:4:25)
76 x (1+3)1 (4:8:29)
83 x (1+3)1 (4:12:33)
90 x (1+1)1 (2:14:35)
97 x (1+1)1 (2:16:37)
104 x (1+1)1 (2:18:39)
100 x (1+1)1 (2:20:41)
107 x (1+1)1 (2:22:43)
114 x (1+1)1 (2:24:45)

114kg 12" Block Snatch Deadlift + (AK) Hang Snatch

12" Block Snatch Deadlift + (AK) Hang Power Snatch:
90 x (1+2)1 (3:27:48)
97 x (1+2)1 (3:30:51)
104 x M
101 x M
101 x (1+1)2 (4:34:55)

12" Block Snatch Pull:
101 x 3 (3:37:58)
108 x 3 (3:40:61)
115 x 3 (3:43:64)

Banded Standing Face Pull + Banded Standing Tricep Pushdown + Plank:
((Green x 20) + (Orange x 20) + (bw x 30s))1
((Green x 20) + (Orange x 20) + (bw + 5 x 30s))1
((Green x 20) + (Orange x 20) + (bw + 10 x 30s))1

Russian Rolldown + Glute March:
((20 x 3) + (Purple x 60s))2

* Notes:

- For feeling shitty after yesterday's back squat workout, I somehow pulled of 114kg above knee hang snatch.  Who knew?