August 18th, 2017

A. Clean Pull; 8 signles at tough lload 
B. Back Squat w Chains from Box; 5,3,1, 5,3,1; rest 3min 
+
Row 1k, into: 
6 Rounds for Time: 
10 Clean and Jerks @ 115# 
15 Wall Balls @ 30# 
+
C. Elbow to Knee Rolls; 6 reps/side x 3 sets; rest as needed https://www.youtube.com/watch?v=yDVIcEVSAkk
D1. Single Leg Hip Thrust w Iso Hip Flexion; 8 reps x 5 sets; rest 45 seconds - https://www.youtube.com/watch?v=UEneS5faHhI
D2. Groin Shifts; 8 reps/side x 5 sets; rest as needed - https://www.youtube.com/watch?v=bu9v_GSotew


A. 275, 295, 295, 305, 305, 315, 325, 335....feeling it out
B. 275, 305, 335, 305, 335, 365......felt good, more each week

Tester - 17:04. I used a 20# ball. 30# would have made it 25+ minutes. Wanted to stay moving. Did WB unbroken. C&J doubles the whole way.

Didn't have time for movement work. Will work it in later in the week.