AM
A. Snatch High Pull (work on vertical extension); 2,2,2; rest 2min - 185#, 205, 205. Used straps. 
B. Snatch Balance x1 + OHS x3; 3 complexes; rest 2:30 - 205, 215, 225. Felt smooth, could of went heavier but hip was a little achy. 
C. Push Jerk; 5x5; rest 2min - 225#, 235, 245, 245, 255 (missed last rep behind in catch)
+
4 Sets: 
Ski 15 Cals 
12 HSPUs 
30' Axle Bar Front Rack Lunge (140#) 
12 C2B 
rest 90 seconds 
Ski 15 Cals 
10 STOH w Axle (140#) 
30' OHWL w Axle 
6 Bar Muscle Ups 
rest 3min 
Subbed ski w/ row. Shoulders felt great, most of the fatigue was breathing.
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"2