032418

Full Snatch #125*2

Hang Power Clean #195*2 (PR)

BB Shrug #155*6*4

DB Shrug 85*6*4

031818

Arm Circles

Wall Taps

Wall Tap Hold

Standing Bridge to Wall

Lat PD BN 110#*10, 120*10, 130*10

Lat PD LC (lower chest) 110*10*10*3

1a.  BB BP 135*10, 155*10*3

1b.  DB Curl 30*10*4

Rope Push Down 40*10, 50*10*3

Chest Stretch on Wall...

031718

Stretch, Ankle Opener, Arm Circles, Chest Chops, Runner's Stretch

Stabs*8*3

Stab to #backspin *3*3

Back to Shoulder *3*3

-then-

Power Snatch from Hang #95*3*3

Power Clean from Hang /Floor 115*3, 135*3, 185*2*3

031918

3 Rounds

04:00 Assault Bike (+04:00 rest)

1.  26 Cal

(stretching)

2.  28 Cal

3.  25 Cal

Back Squats 135#*5, 185*5, 225*5, 255*5*3 (04:00 between last set...)

Rack Deadlift 135*3, 225*3, 275*3, 225*3

Hollow Rock + Knee Hold 00:45*2 (:45 rest)

Side Plank 00:45*each side (:45 rest)

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Warm Ups

Arm Circles

Chest Opening Chops

Runner's Stretch

Ankle Opener (avoiding foot cramps tough at first)

4 Rounds

1a.  Pull Ups *4

1b.  Staddle to Shoulder *6-8

1c.  Unilateral Bridge + 2ndary Straight Leg Moving OR Heels over Head *8

4 Rounds

2a.  Chin Ups *4

2b.  Stab Hold *6 Breathes

2c.  Neck Bridges with & without hands

3a.  90/90 Hanging Hinge *3*2, *2