A. Split Jerk Build to a Tough Single used the rack, not jerk blocks 190#
B. Split Jerk Clusters 1.1.1 rest 20 seconds btwn sets rest 2 min btwn clusters x4 3 sets @155, 1 @ 165
C. Bench PRess 8-10 Reps rest 2 min btwn sets x5 2 sets @ 95, 3@105
D. Laying Tricep Extensions 8-10 reps rest 2 min btwn sets x5
+
3 min AMRAP
5 Strict defecit 2″ HSPU
10 Shoulder to OH 95lbs
Rest 3 minutes
3 Min AMRAP
7 Strict HSPU
7 Shoulder to OH 115lbs
Rest 3 min
3 min AMRAP
3 Min AMRAP
10 HSPU
5 Shoulder to OH 135lbs 

AMRAPS: 3+3, 2+2, 2+2

This last part was sooo incredibly tough! My shoulders, mainly my right, were already feeling smoked from my jerks. The eccentric movement on the jerks, since I didn’t have blocks to work with at CF Detour, really wiped out my right shoulder. Not painful but it felt weak.

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