Friday

Friday- Aerobic/Shoulder Warm Up + Snatch Tech + Squat + UB Strength
3 rounds not for time:
20 Cal Bike
100’ Single Arm OH DB Carry, tough weight
150’ Heavy Single Arm Farmer’s Carry
+
A. Muscle Snatch, build to 5RM
B. Back Squat w/ Chains, 5 x 5, rest 2 min
C1. Pendlay Row @ 21X1, 5 x 10, rest 2 min
C2. DB Bench Press @ 21X1, 5 x 10, rest 2 min


Warm Up done

A. 135# - some pain in shoulder so I stopped there. Could've gone higher

B. Done with 315 plus chainz

C1. 2 sets @ 115 and 3 sets @ 135
C2. Done with 50#. Left side in weaker and less stable.