052417

Warm Ups (brief)

Arms, shoulders, chest, squat

*rolled and stretched Achilles through fst series

Power Snatch (+few pulls) #95*3*3

Hanging Pike Ups *20, *15*2

Achilles Crossfiber Release *2

Power Snatch + BK PWR Sn 115*1+2*3

(a few untaped hook grips)

1a.  Incline BB BP #115*10, 145*5,165*3*5

1b.  DB Farmers Walk #65*20m*5

(barely made last FW / rest - 01:00)

15:00 Stepmill (127 Cal) - > 10 Hanover

05:00 Stretch + Calf Beatings (palm)

DB Complex *3 Rounds

2a.  #25 Recip Curl

2c. #25 Shoulder Accessory

Buy Out:

Bilateral DB Shoulder Front Raise #15*10

Torso Twisting Recip DB Curl 15*10 (eccentric loading)