ROP Light Day C&P/Pullup Ladders + Snatches (sort of!)

Last night was the scheduled light day (plus one -- birthday party) for the ETK ROP protocol. The protocol uses 50% snatches as the finisher, which I love. However, the 24kg felt really heavy and my form was atrocious! Session went like this:

Warmup: Z Health Neural Warmup; Trinity Warmup; Windmills (12kg x 2 x 3 + 3); Halos (12kg x 5 + 5)

Workout: C&P Ladders ss with Pullup Ladders (Light day is 2 C&P less than Heavy day, i.e. 1) with 50% Snatches as a finisher.

• C&P Ladders -- 24kg x 5 x 1
• Pullup Ladders -- BW + 4kg x 5 x 1
• Snatches -- 24kg x 60 snatches in 5 minutes*

As indicated above the 24kg bell felt really heavy doing snatches, hip snap was dull and grip was weak. Actually a pitifull finisher! It is probably wise do High Pulls rather than snatches for the next few weeks.