For Time
2k Row
Rest 5 minutes   8:48, 8:44, 8:35
x3
+
A1. 10 Scap Pull ups x3
A2. 10 Scap Push ups x3
A3. 10 Scap Dips on Stationary blocks x3 *At the top focus on pushing away as hard as you possibly can Dips were super hatd today, my triceps kept cramping
B. CARS for the shoulder and Scapula
C. CrossOver Symytry Iron Scap

PM
A. Squat Snatch From teh ground to a tough single drop to 80% and take 10-15 singles rest as needed btwn singles  hit 145 then did 10 singles at 145
B. Build to a 10rm @ 5-10lbs heavier than last week Back squat Drop to 90% percent and perform 3×10 rest 2-3 minutes btwn sets  hit 205 for 10 rm then did 3×10 @ 185
C1. Single Leg Sorensen hold 20 seconds rest 30 secons x5
C2. KB Front Rack Walking Lunges 20 alternating steps rest 30 seconds x5
C3. Hamstring Curls on low hanging rings with 3 second eccentric 8-10 reps rest 2 minutes x5

added in 7min emom, 7c2b: felt better than yesterdays chest to bars but still not great. I’m rushing my descent I think. I will try to remember to record them next time!!

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