Snatch complex - work to 1RM
Snatch + snatch from hang below knee + overhead squat
150
It was a real struggle, kept missing the hang snatch, several times missed it back. Used straps. Probably could have gone up. 150 might be a PR from the hang.
Clean and jerk complex - work to 1RM
Clean pull + power clean from hang above knee + front squat + jerk
Shoulder hurt on 155. Did 160 w/o the front squat
Barbell row, sets of 5
135-155-160-165-170
Conditioning
Farmer's carry, 55lbs/side (heavy)
5 pistols per leg
3 muscle ups
Did 3 rounds with a decent amount of rest. Felt like the skin on my hands was going to rip off on the third farmer's and had to put it down several times. Muscle ups went pretty well, though.
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