A. Split jerk; 10 reps @ load comfortable for elbow; rest 90 sec (focus on maximal speed)- 265# for all reps. Been hammering down on shoulder mobility and activation. Elbow is feeling much better, but still kinda lingering around. 
B. Neutral grip weighted ring pull ups; 2-3x5; rest 2 min - 53# Kb for 3 reps each set 
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- Used 20" vest. Really like these complexes. Super challenging!
+
For Time: 
50 TTB 
50 STOH @ 115# 
50 C2B
50 Cal Row 
10:40. Fun chipper. Didn't go all out just because I haven't done pull ups since my elbow got jacked up in the open. So I paced it more than usual to feel it out. +
movement work 15-20 min