A. Power Clean Build to a 1rm     175lbs (video on youtube), felt pretty good, no pain
B. Front Squat Build to a 1rm       only hit 205 today
C. Drop to 55% of B and Perform 50 reps for time     used 115lbs, 55 reps @ 2:49
500M Row For Time     1:44.4
Cross Over Symetry Iron Scap Protocol I think I sent a pictue of this too you but if you need it again jsut let me know and I’ll send it over!

almost all of the Cross Over stuff hurt my shoulder, so I stopped