A. Squat Clean 24 Singles @ 175-195lbs rest as needed btwn reps * Make sure you put a line on the ground

Squat Cleans were tough today: 6@175 felt pretty good, then 6@180 started to feel legs tire out quickly, hit 2@185 then missed 2@185 so finished with 10@ back down  at 175
B. 1 and 1/4 Front Squats 6-8 Reps rest 2 min btwn sets x5 all 5 sets at 125, fatigued legs
C1. 10 Scap Pull ups x3
C2. 10 Scap Push ups x3
C3. 10 Scap Dips on Stationary blocks x3 *At the top focus on pushing away as hard as you possibly can
D. CARS for the shoulder and Scapula
E. CrossOver Symytry Iron Scap

+
AB 10 Seconds @ 100%
Slow Spin 1:50
x7  (AB was hard to find power)….averaged 846 watts
+
Row 20 Seconds @ 100%
Row Slow
1:40   Row felt better than AB: avg 1:43-1:45
x7
+
Ski Erg 30 Seconds @ 100%
Ski Erg Slow
1:30
x7   Ski felt great… avg 1:44-1:45

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