Saturday

Flow w/ Oly Tech
12 min Row @ 2:30 pace
-Over Head Squat @ 55X1 @ 65lbs- 2 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)
-Static Hang Squat Clean @ 95lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
12 min Row @ 2:45 pace

12 min Row @ 2:30 pace

2466m

-Over Head Squat @ 55X1 @ 65lbs- 2 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)

65#,65#,75#,85#,95#.  All at tempo and all felt really good.

-Static Hang Squat Clean @ 95lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

All of these felt great today.

-HS Hold (freestanding and on the wall) for 10 minutes

Think I'm still too close to wall on these.  On one I was further away and it immediately felt better on my shoulders.

1min,55sec,40sec,20sec,55sec,54sec,50sec

12 min Row @ 2:45 pace

2222m