A. Power clean Clusters 1.1.1 rest 30 second btwn lifts rest 2 min btwn clusters x5    145,150,155,160,165 these felt hard today, bad form and felt like I was using my arms way too much
B. Tempo Back Rack Alternating Lunges 10 total 3030 tempo rest 2 min x4   85, 90, 100, 110   I could have probably gone heavier
C1. Seated Good mornings 20 reps rest 1 min x4   used 55lbs
C2. Barbell Glute Bridges 20 reps rest 1 min x4      used 145lbs
10 Dumbell Power cleans 50lbs each hand *KB Swings if these are not good on the shoulder
10 Dumbell no Push ups Burpees        this amrap was tough because it felt heavy but didn’t bother my shoulder,   did 3 rounds + 5
20 Min Z1 AB