AM
A. Squat Snatch 10 Heavy Singles rest as needed btwn lifts     2@125,  3@135,  2@145,  missed 1 @150, then made 1 @ 150, missed 2@ 150, made 1 @150
B. 10 Reps For Time @ 135lbs rest 3 min x2    MISSED 1 REP IN EACH SET, 135 felt pretty sketchy on my shoulders for some reason. I really had to take some time to get set up for each lift and when I rushed it, that’s when I missed:    set 1) 3:01, set2) 2:54;
C. Snatch Pulls 5×5 @ 65lbs focusing on starting position (do I bend my arms to finish the pull for this? I did it both ways. I think I video taped each,)
D. Back Squat 5×5 Rest 2 min btwn sets           legs were feeling good for this today: set !) 175, 2) 195, 3) 205, 4) 210, 50 215
+
3 Min AMRAP
5 Power cleans 155lbs
7 Chest to bar Pull ups    power cleans are REALLY tough for me so this weight was pretty heavy for me to do 5 quick reps,….managed to do 2 rounds plus 6 reps
+
20 Min Z1 Recovery Bike

PM
10 Min AB For Max Cals     YUCK YUCK YUCK!
*Record AVG RPM and Wattage   total cals= 120, avg watt= 274, avg rpm= 58    peak watt= 376, peak rom= 66
+
A1. Foam Roll Quads With Barbell 2 min each leg
A2. Cossack Squat 6 Alternating Reps with 3 second Pause in the bottom
B1. 30 Toe Elevated HAmstring Pulses each leg x3
B2. Foot and Back Elevated Single Leg Glute ham Bridges x3 each leg 

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