February 13th, 2017

A1. Back Squat; 3 x 3; rest 1min 

A2. Push Jerk; 3 x 3; rest 90 seconds
+
12min EMOM:
Odd: 4-6 DB Burpees to Box Step Over @ 50#/hand
Even: 6 Muscle Ups
+
12min EMOM:
Odd: 8 DB OH Walking Lunges 2 arm w 50# DBs
Even: 12 UB C2B Pull-ups
+
12min EMOM:
Odd: 4-6 Burpee to Squat Clean to Thruster w DB @ 50#/hand
Even: 12-15 K HSPUs
+
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

A1. 275 for all. Back pain and some leg pain. Not even heavy

A2. Just did 135 from behind the neck. 

EMOM1 - Tough movement with DB, did 4 each minute. did MUs unbroken. 

EMOM2 - Extremely hard movement with 50# for me on the OH Lunge. only did 8min. C2B unbroken. 

EMOM 3 - did 4 each minute, took :30. 12 KHSPU off parallettes. only 8min

These emoms were toooooouuuuuuuuuugh. Pushing the envelope.