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, 3, 3, 3, 2, 2, 2, rest 2 min
C1. Pendlay Row @ 21X1, 4 x 10, rest 2 min
C2. DB Bench Press @ 21X1, 4 x 10, rest 2 min

Warm up - Done 

- 2 rounds done with 80#  OH carry and last round used 100# 

- Arm carry done @ 80#

A. 155# 

B. 3x3 @ 365# / 3x2 @ 385# plus chainz

C1. 135#

C2. 50#