A. Build to a 1rm Squat Clean
Hit 195# and felt sooo good! (I got too excited and forgot to record it), I went for 205# and failed 5x. I could tell I was jumping forward, not using my posterior chain much at all. Matt asked me to then do an emom build by 10# starting @ 155 so I did. hit 155, 165, 175, 185, 195 then tried 200 and missed. waited and tried one last time after adjusting my chest/butt position slightly (to engage my backside better) and got under the 200 but by then I think I was just too tired…lots of failed reps.

B. Front Squat Build to a 3rm 1 and 1/4 front squat     did 195# for 3rm, then tried 200# and got 2 of the 3 reps but got stuck coming up out of the bottom of rep 3
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Ski Erg 20 Seconds for Peak 500M Pace  1:38
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Row 15 Seconds for Peak 500M Meter Pace   1:39
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AB 10 Seconds For Peak Wattage   1014
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AB 30 seconds for Max Cals   17
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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

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