Time to start with timed sets, and since I dont want to jump the gun and tear my hands right out of the gate we used the Half-Snatch rather than the full (this simply means coming back down to the racked position after the snatch before the next rep).
Dynamic Warm-Up (10-15 min)
24kg KB Half-Snatch 2 min on(1 min/arm) and 2 min off x 10 sets (20 minutes under load)- I should have done better counting my reps/min. I started with 6 RPM but after the first set or two bumped it up to 8-10RPM. Felt strong throughout and was happy that I found a comfortable top position keeping my shoulder packed and maintaining a calm breath.
- Inverted Row 3×7
- Push-up 3×7
- 28kg KB Goblet Squat 3×7