Monday

Monday- Clean & Jerk + Oly Density + Press/Bend + Pull/Squat
A. Clean + Power Jerk, build to tough complex in 12 min
B. 5 Power Clean to OH every min for 10 min **start @ 145 & build if possible
C1. Good Morning @ 2010, 3 x 10, rest 1 min **should be able to do 135 or more on these
C2. Incline DB Press @ 20X2, 3 x 12, rest 90 sec
+
16 min EMOM
1st- 4 Front Rack Lunges + 2 Front Squats @ 185-205#
2nd- 1-2 Rope Climbs **legless if possible

A. 315# PR was planning on going that high but I felt good so went for it. 

B. 5min @ 145#. 5min @ 155#.

C1. Done @165# 
*So after listening to barbell shrugged this week I realized that I have been lifting my big toes and not activating my glute on these and as a result I have felt my low back tighten up and even give out at the bottom of the good morning. So correction this wee will be to curl my big toe and activate the glute firtst. 
C2. 50# on all sets

EMOM - Done