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Saturday - Oly tech work + MAP Multi (3/3--4/4--5/5--5/3)

Power Snatch @ 50% effort, 3 x 3, 2 min

+

Hang Power Snatch @ 50% effort, 5 x 3, 2 min

+

3 minutes of high/consistent/aerobic work:

1 muscle-up

10 fast walking lunges

--3 min recovery

3 min high aerobic:

5 HSPU

10 SDLHP - 65lb

15 Air Squats

--3 min recovery

3 min high aerobic:

150m Row

10 hand release push-ups

--3 min recovery

3 min high aerobic:

25 double unders

5 toes to bar

--3 min recovery

3 min high aerobic:

7 ring dips

7 box jumps - 40"

Power Snatch- 135, 155, 155 felt good and fast

Hang Power Snatch, 115, 135, 135 same (actually did these after the MAP, totally forgot about it until after the MAP session a client saw it on my board and remind me)

MAP session scores:

MU/Lunge= 9 + 1 Muscle up (i think, may have been 10 + 1 but it's the only one i didn't video)

HSPU/SDLHP/Sq= 4 + 5 hspu (had a little leg burn in the squats but nothing bad)

Row/PushUp= 3 + 40m

DU/T2B= 5 + 28 tripped up 2x on DU so should have been 6

RD/BJ= 4 even, I was nervous about the box jump but it actually felt pretty good)

Overall feel good, recovered, breathing was a little heavy today but was fully recovered in 3 min so was able to feel pretty good all the way through it. Was not limited by anything other than speed of movements on the MAP session which is what it's designed to be so that was good. Video's to come to check breathing patterns and pacing. Great week!