Tuesday January 30th, 2018

A. Squat Clean; build to a tough single for the day 
+
20 min amrap @moderate sustainable pace
10 OHS 95#
20 double unders
10 thrusters 95#
20 double unders
20 wall balls @ 20# 
20 double unders
10 front rack walking lunges 95#
20 double unders
+
Movement Work: 
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=6yef5dangSs
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds 
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds - https://www.instagram.com/p/BcIqXjJnylP/?taken-by=ando_pfs

A. 265, legs felt good. Pull didn't feel great. Bar crashing on me.

Just went for 10min. 2rds + 10thrusters. Started to go faster as time went on. Just didn't have a lot of time.

I know I gotta get this movement work in. Gonna get it in no matter what the rest of week.