11/11/2020

A. Power Clean;

20 Sec AMRAP @ 185lbs
rest 1:40
30 Sec AMRAP @ 205lbs
rest 1:30
40 Sec AMRAP @ 225lbw

rest as needed
x2 sets

Set 1) 5 - 6 - 5

Set 2) 6 - 5 - 5

B. Deadlift; build to a tough set of 10 for the day

355lbs

C. Perform 10 sets of 2 sHSPU @ 2" deficit- make these fast and explosive reps
Did 4 reps the last set

For Total Time:
3 Rounds:
6 Ring Muscle Ups
12 Alt DB Snatch @ 50#
into:
3 rounds:
14 CTB
7 two arm DB power snatch 50#

12:15 total time

First 3 rounds took 5:25, I split the MU into 3/3 and went UB on the db snatch. I'm not sure how long of a 'break' I took between the 3 rounds but I'd guess the second 3 rounds took about 6:30-6:40. On the second 3 rounds I went 4/4/3/3 on the C2B and 4/3 on the double db snatches for the first two then 5/5/4 and UB on the last round. My shoulder is still in its socket, however I didn't have much urgency when moving through this.