Saturday, 102916

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A. Power Clean + 3 positional high pull from top down – to max for day

B. Db / kb single arm press 6-8 reps x 4 sets each side (heavy!)

C. Yoke carry 30-40′ x 10 min emom AHAP

D. Row 1 min @80% :30 coasting x 12 

E. assistance 

1. weighted sorenson hold – 1 min x 3

2. Reverse tabata L Sit hold x 8

3. Db sa row 10-12 reps x 4 sets

4. 10 min of scap work + thoracic 

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