Performance (sort of)

A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Worked on snatches with Cody. Muscle snatched and snatch balanced. Got 70kg on snatch balance. Could have got more if my shoulder was good. 

B.
For time:
115/75 lbs Shoulder to Overhead x 30 reps  (subbed 32kg kettlebell swings)
600 Meter Run  (changed to 500m row because of rain)
Wall Ball Shots x 40 reps