DCF Tues

Done with Outlaw (for now), doing DCF competition programming now with
people who are stronger and faster than me. Good to have someone to
chase for a change.

Mobility:
2 min/side of shoulder internal rotation

Weightlifting:
Two position snatch (high hang + top of knee)
6 sets ranging from 45-55% - focusing on positioning over load (did
most of my sets as power snatches at 60kg)

Accessory:
Snatch pull doubles 110% of 1RM snatch (worked up to 95kg)

Conditioning:
6 rounds (95% intensity)
3 Heavy Thrusters
6 Pullups
9 Burpees
2:30 rest between rounds

Try to add weight each set while going unbroken, each set should take
30-35 seconds.

0:28 145#
0:31 150#
0:33 155#
0:33 160#
0:35 165#
0:33 165#

Our head coach did them as fast as I did...at 198#