warmup

15 min machine bike and row

3x

5 single leg seated box jumps

5 1/2 kneeling med ball tosses

squat snatch heavy single- 215 not a great snatch day felt like i couldnt get the timing of the pull down just one of those days.

back squat tough set of 10-315 felt heavy but grinded through it.

20 s2oh @225- 4:32 had a few misses could have gotten under 4 minutes. Started with a set of 6 maybe not the smartest. Also did it after the shoulder workout below with how class was so defiantly shoulders were smoked.

for time

30 c2b

30 shspu

30 t2b

30 hspu

9:32 total started with 27 c2b which is about 7 rep pr. not smart but really happy with that improvement. shpsu were not great sets of mostly 4. t2b went 12-8-6-4 shoulders just continued to get smoked and core was a touch fatigued. 30 hspu went 18-7-5. Hard workout overall cant wait to retest this in a few weeks or months and compare.

Run 400×6

1:33-1:30-1:29-1:35-1:37-1:33

calf roll

banded ankle stretch