warmup done

still love the arm bars and windmills

snatch complex

1 hang power+ 2 hang squat

worked up to 185 pull was tough on that 3rd rep missed one set.

Front squat 5-4-3-5-4-3

275-285-295-stayed the same on the second set knee was a touch tender today.

3 sets

25 dl @225

25 burpees to a plate

rest 3min

2:31-2:35-2:36

first set was ub second and third were 19-6 played around with stepping up with both feet and 1. either or feels good seems like hr stays down little better with 1 foot step up.

For time

20 dl @225

20 burpees to a plate

1;50 happy with that pace after all of that.

3 sets

10 front foot elevated split squat

10 banded clam shells

done