March 1st, 2017

A. Squat Snatch; 2 on the min for 5 min @ 165-185# 
B. Hang Squat Clean; build to a moderate effort single 
C. Deadlift; 3x3; rest 3min 
+
For Time: 
20 Wall Ball @ 30# 
10 Power Cleans @ 115# 
20 TTB 
rest 3min 
For Time: 
12 Thrusters @ 115# 
12 Cal Assault 
rest 3min 
For Time:
21 Cal Row 
14 Deadlifts @ 245# 
7 Muscle ups 
+
Movement on your own: 
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
A3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 2 sets; rest as needed (mild stretch)

A. Just did a little barbell complex. 1PS + 1Sn + 2 SN bal + 3 OHS. wrist was fine
B. Did some clean pulls up to 285
C. 365,375,385

1:25 all unbroken, did 2 53# KB for cleans
1:00 used 50# DB for thrusters
2:20 did 8-6 on DL, un broken MU

Completed movement work.