A. 3-pause Halting Snatch Deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)video
B. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 – film 1 light complex from the side emphasizing perfect form video, felt good on right shoulder
C. 3-pause halting clean deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)video
D. Power clean x1/Squat clean x1/hang squat clean x1/Front squat x1 – film 1 light complex from the side emphasizing perfect form right shoulder good
E. Wallball: 15 reps unbroken from 45 degree rear view video
F. Perform 10 unbroken thrusters @45/65/85 (45/95/135)
notes: Only go up in weight if the 10 reps are easy to do unbroken and you’re sure that you can get the next 10 unbroken as well video of 85# thrusters
G. Overhead Squat,: 10 UB reps: (same weights and rules as thruster) video of 85# OH squats
H. American KB Swing – perform 10 UB reps @ 35#/53# good
I. Rear Foot Elevated OH Split Squat; perform 5 reps per leg with empty barbell maintaining neutral spine Never done this one before, hope I did it right
J. 1- Arm KB OH Squat – perform 2 reps per side with moderate load from front and side view tightness with bell over right shoulder
K. 2- arm KB OH squat – perform 2 reps from front and side view felt kind of awkward and challenging
+
5 Min AMRAP Bar Facing Burpees 88 reps

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