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 8RM
B. Back Squat w/ Chains, 5 x 4, rest 2 min **try to get chains set up to where heavy chains are bottom half and top half is just connector.  So whenyou get to bottom of squat only 1-3 heavy links are still off the ground but the rest are on the ground.  When standing, 1-2 links should be on the ground.
C1. Pendlay Row @ 21X1, 5 x 12, rest 2 min
C2. DB Bench Press @ 21X1, 5 x 12, rest 2 min

Warm up done 

A. 135# - a small amount of pain in shoulder. Improved from last week tho

B. Done @ 315#

C1. done with 135# that got tough 
C2. Done with 50#