AM
A. Hang Squat Clean and Jerk; 1.1 x 5 sets; rest 20 sec; rest 2:40 - 225, 245, 255, 265, 275. Felt dialed and sharp today. Missed 275# last week, so it felt good getting it up.  
B. Thruster; 2 reps x 5 sets; rest 2min - 205#, 215, 215, 225, 225. Missed 235#, felt like I had no speed coming out of squat.  
C. Banded HSPUS; 7 sets of 7 reps; rest as needed (ensure reps are FAST) - Used 30# band tension. Shoulders felt strong and positioning was great. 
D1. Squat Drop Catches w Bands; 3 reps x 4 sets; rest 30 seconds 
D2. Static Jump from High Box; 3 reps x 4 sets; rest 30 seconds 
D3. Band Assisted Jumps; 3 reps x 4 sets; rest to full recovery 
Liked plyo work. 
+
3 Rounds for Time
10 DB Power Cleans @ 60# 
30' OH Walking Lunge 
15 TTB 
4:54. Pushed the pace b/c shoulders weren't super fatigued. DB cleans got my grip. 
rest 1min 
3 Rounds for Time: 
10 DB Power Snatch (1 db, alternating) 
30' OH Walking Lunge 
15 BMU 
8:01. Broke BMUs to 3's to stay moving. Shoulder and tricep fatigue was limiter. 


PM
movement work: 
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through: 
C1. Handstand Walk; 12 meters 
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters
Loved all the movement work today.