10:00 am

A.

About a 20 minute break, then

B.

Three sets, not for time, of:

Butterfly Chest-to-Bar Pull-Ups x 10-12 reps

Alternating Pistols x 12-16 reps (6-8 each leg)

Burpees onto a 2″ Plate x 15 reps

Work on speed and efficiency with each of these.

C.
Every minute, on the minute, for 12 minutes:
Split Snatch (1.1)
(Alternate forward leg for each rep.)

5:00 pm

D.

Complete as many rounds and reps as possible in 3 minutes of:

3 Squat Clean & Jerk (225/155 lb)

6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:

3 Squat Clean & Jerk (205/145 lb)

6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:

3 Squat Clean & Jerk (185/135 lb)

6 Chest-to-Bar Pull-Ups

Results:
A) Complete
B) Complete
C) 135, 155, 165, 175, 185, 195, 205, 215 (1/2), 210, 215 (X - didn't attempt 2nd), 205, 205
This is definitely an awkward movement for me, but a fan variation that spared my shoulder a bit today. Just need to improve pulling myself under aggressively into a deeper lunge position. I suspect most of these ended up as Power Snatches.
D) 3, 3+2, 3+2