Work Day...

Warm-Up
Mobilize
BB WU
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BROKEN AMRAP:
3min Work : 1min REST
16 S-A DB OHS (8 Rt / 8 Lft)
4 Bar MU
100' Double DB Walk (1-DB OH, 1-DB Front Rack, switch at 50')
16 C2B
* continue where you left off at the 3m Mark...

STRENGTH
A) 4 x 1.1 Squat Snatch (86-90% 1-RM) 2m b/t sets
B) 4 x 1.1 Clean & Jerk (83-86% 1-RM) 3m b/t sets

GYMNASTIC work
2 Sets:
A1) 32 Shoulder Taps (on Wall)
A2) Max Attempt False-Grip Pull Ups
A3) Accumulate 25 STRICT TTB (no less than 3 Reps)

Stan ~ (25# DB's) - 2Rnds + 1 OHS
Daliege ~ (40#-OHS / 35#-Lunge) - 2Rnds + 8 OHS
Ladick ~ (30# DB's) - 2Rnds + 16 OHS
tb ~ 1 Rnd + 8 C2B / 165-165-175-175 / 185-195-195-195 / 2 sets Completed (16 B2W / 16 Wall Face)
8 Lft / 8 Rt UB (50#)
50' Rt. FR/Lft OH
25' Lft FR/Rt OH (40# DB's)
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25' Lft FR/Rt OH (40# DB's)
4 BMU UB
10-3-3 C2B
8 Lft / 8 Rt UB (50#)
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50' Rt FR/Lft OH (35# DB's)
50' Lft FR/Rt OH (35# DB's)
4 BMU UB
8 C2B

100' Lungewalk was NO JOKE... Hips and Knees were just STIFF, no sore, just STIFF... Slow to move!