Max clean+2fs- ended up with 315. This is 5lb over the last time happy with it can’t wait to keep building this up more.

Max front squat- 345 also a 15 lb pr from the test week.

5 min am rap of khspu- 75 up from 58. Really happy with that improvement and i know i can get that number closer to 90 last 1:30 minutes was a shoulder burn.

5 min amrap of c2b- 73 from 59. Happy with this ran on time so did that about 6 minutes after the hspu so the fatigue was pretty high. if retested fresh i think i could get to 80-85. So happy with the progress though and feeling confident with these.

Max deficit hspu double- 10′ for a double happy with this.

10 min warmup

Row 500 @1:41-1:43 pace

x2

rest 3min

4×6

This was good kept my rounds at 1:42 roughly and heart rate was under control.

Accumulate 50 shspu in sets of 5- all done working on being closer to the wall and keeping ribcage in line. Its a work in progress

Accessory- all done 1/2 kneeling db press is going up each week. Also love the horizontal row with scap retraction.

A. Squat snatch singles 185-205   no misses 4 done at 185 4 at 195 2 at 205. All felt quick and snappy lat and pull felt strong. super pumped with hitting this weight consistent and comfortable

b. Back squat 3×3 @315  felt good no belt no lifters

c. Push jerk 3×3 @185 with 2 sec dip hold- no misses i like these a lot force me to dip correctly and lockout strong

Pm-

did 28 rmu in sets of 2 from the week prior. Went solid tried to do 3 sets a minute.

For time

100 cal row

100 bfb

100 s20h

20:38

row was done 4:52, burpees took roughly 8 minutes but the s2oh killed me. wasn’t really shoulder fatigue rather my breath was so high and i couldnt seem to catch it during the s2oh. Tried to hold sets of 8-10 but by the end was 4-7 just to catch my breath. Little disappointed in this. Mostly cause the first 2 parts went well then it kind of slipped away at the end.