3/7/2017

A. Hang Squat Snatch; 2 on the min for 6 min @ tough load
155lbs from above the knee, no misses
 
B. OHS; 15 for time x 2 sets @ 155# 
UB - 1:00
10/5 - 1:40, I went for UB on this one and missed the 11th rep
Power cleaned  the bar from the ground and used a narrow (for me) grip

C. Pistol Tech Work for 10min 
check

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For Time: 
Row 500m @ 1:55/500m pace 
12 Squat Snatch @ 115# 
Row 500m @ 1:55/500m pace 
12 Squat Clean @ 165# 
8:01
1/5/3/3 on the snatches, no misses. I was surprised the set of 5 went as well as they did, but decided to stick with 3s for the remainder
3s on the cleans

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For Time: 
30 Wall Balls @ 30# 
20 Deadlifts @ 225# 
10 Thrusters @ 115# 
2:44 UB everything

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mobility work 20-30 min
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Shoulder/Scap Work
Include the following: 
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4