A. Split jerk; 10 reps @ load comfortable for elbow; rest 90 sec (focus on maximal speed)
B. Neutral grip weighted ring pull ups; 2-3x5; rest 2 min
C1. Weighted Deficit (8") HSPUs; 4 reps AFAP x 5 sets; rest 20 seconds 
C2. Weighted HSPUs; 5 reps x 5 sets; rest 20 seconds 
C3. Strict HSPUs; 6 reps x 5 sets; rest 3-4min 
*goal for these is to create as fast a contraction as possible for each part
+
For Time: 
50 TTB 
50 STOH @ 115# 
50 C2B
50 Cal Row 
+
movement work 15-20 min

Gone for wedding over the weekend. No gym access. Will make up next week.