Snatch practice. Started off light just messing around with 40 kilos. Really focusing on not jumping forward like my last session. Eventually went to 50 and then 60 kilos. Still just focusing on the basics. Sometimes I would do a snatch pull to hang snatch back down and repeat. I did that for nearly an hour. Next I went and worked on my bar muscle ups focusing again on pure technique. I noticed that when I went “hollow” I did a muscle up with about half the effort I had to use before.
Rolled out, stretched and had a good long warm up. Then I did “Fran” 21-15-9 thrusters at 95 pounds and pull ups. Since I’ve gained about 10 pounds since my last go I definitely felt it. I was 14 seconds off my best and landed at a 3:34.