4th
A. Squat Snatch, build to a 1RM
B. Squat Snatch, 1 rep every minute for 10 minutes @ 15lbs below max load from A
C. Deadlift Cluster, 1.1.1 x 5 sets, 3 min - moderate, tough last set
A. hit 185# for a squat snatch which ties PR. missed 195 and 200# just barely. Think I need to send hips back a bit amongst other things. split snatch 195 and 200#- all-time PR.
B. chose to use 175# although I didn't hit 190 for squat snatch.
missed 175 x 2. lowered to 165 hit that 3x, then hit 175 6x.
C. 365, 415, 415, 425x2, 425x2. Low back didn't feel great after 2 @ 425 so didn't try third rep. Deadlift power has definitely gone down. I hit 495# for a single 13 months ago and I'm not so sure I'd hit that now.
Started split snatch with 195 and hit that and then hit 200# split snatch. For a 1RM scenario I will certainly use split snatch. It seems very natural to me, unlike a squat snatch. I still want to improve squat snatch and I think part B was AWESOME for that, but I think with a bit more practice I can split snatch even more as I tried 205 but was fried by then so it didn't go anywhere.
Videos of split snatches and missed squat snatches:
squat snatch miss @ 195#
Split snatch 195# (knee touched ground)
squat snatch miss 200#
Split snatch 200#
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