CP + Snatch/MU EMOM

April 29

AM -
A. BB NG high pull @ 3011 5 reps x 5, rest 3 mins
B. RDLs  @ 3011 6-8 reps x 3, rest 3 mins
C. Bench Press @ 30X1 2-3 reps x 4, rest 3 mins
D. Accumulate 5 min FLR on rings - perform light KB windmills 5 per side at each break
+

PM -
20 min EMOM :

Odd -  2 Squat Snatch (70-90#)
Even - 2 Muscle ups (1 burpee Muscle up)

Results:

AM:
A. 55, 60, 65, 70, 70 all x 5 - very difficult on the last rep of last 2 sets
B. 175x8 clean grip, 185x8 (mixed grip), 195x8 (mixed grip other direction)
C. I decided to forgo the bench press today for 2 reasons - last monday I strained the right pec and coracobrachialis, a week later it is still a bit sore and my goal for a 1 RM bench press is 132 based on my current BS, last monday I did 115x4 which approximates a 132x1. I may add in bench press from time to time still just as a touch.
D. Completed in sets of 1:30, 1:30, 1:15, 45s - used 10-15# KB for windmills mostly for scapular mobility.
then warmed up to do EMOM and was hungry and missed 85# several times while warming up so I shut it down

PM:
Completed EMOM  with 1 Squat Snatch and 1 MU instead just to take some volume out to focus on good technique the whole time. I don't have any video but my form on both felt great - no misses on anything! These were actually squat snatches too, not PS to OHS! The bar felt closer  and my pull under was more confident. On MUs I felt like I pulling so much higher on the rings and therefore did not need to crank one shoulder through and then the other. I think the chest to rings on saturday helped to cue that for me.
Looked like:
Snatch# / MU
80 / 1
80 / 1
80 / 1
85 / 1
85 / 1
85 / 1
85 / 1
85 / 1
90 / 1
90 / 1

Here is my only video of day - RDL set 195x9, really exciting video I know!