10 min machine

ski+woodway

+

3 rounds

10 kb arching rows

10 banded snow angels

10 alt prone scorpions

A. moderate power clean single in 10 min

225-245-255-275-285 

B. 1 squat snatch+2 hang squat snatch+1 snatch balance x6

145-155-165-175-175-185 limiter was defiantly the hang squat snatch 

C. Front squat 3×10 with 2sec pause

185-205-225 man i better be so damn good at front squats haha. Focus was keeping chest up and engaging upper back. 

+

Every :50 for 20 sets

set 1- 11dl @225

set 2- 11 bfb

Damn this was tough. Dl went fairly quick had a break but bfb seemed to spike my respiration. This was tough but i liked it. 

Pm

20 min amrap

5 c2b

10 s2oh @115

30 du

15 full rounds+5+10+2 

Was happy with this all c2b ub. s2oh i work in 2 sets mostly to give my shoulders alittle break. du went fine overall breathing slowed my down a touch along with some shoulder fatigue but happy with the effort.