September 13, Monday

A. Power Snatch + Snatch Balance, 1 set/min for 10 min focus on dropping under it into a good partial squat on PS and then catching low in squat on SB - video a set or 2 **again, focus on catching lower and dip and drive on SB
B1. Front Squat @ 31X1, 4 x 4-5 reps, rest 20 sec
B2. Box Assisted Pull Ups @ 40X1, 4 x 4-5 reps, rest 2 min **bend knees and put toes on box, use arms as much as possible and legs as little as possible but adjust as needed to get reps done unbroken
C1. Double KB Front Rack RFE Split Squat @ 30X1, 4 x 6-8/leg, rest 30 sec b/w legs
C2. Inverted Bar Rows @ 20X1, 4 x 8-10 reps, rest 30 sec
C3. Parallette Push Ups @ 30X1, 4 x 8-10 reps, rest 90 sec

A:  95
B1: 185
C1: 8kg kb each hand
C2: 4x10 grip and arms were done when I got to the fourth set 
C3: 4x10 completed all (chest was sore the next day)