9th
A. Segmented Snatch Pull; 2x4 @ 97% of 1RM power snatch; Rest 2 minutes
160#
B. Snatch Pull cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3-4 sets
160#
185#
190#
C. Pendlay row; 6-8x4; rest 75 seconds between sides
Did not complete as it really bugged my back on Monday. The extreme retracting of the scap hits the sprained rib. Figured bc they are in the piece below I would error on the side of caution.
+
4 rounds for time:
7 man makers 35#
10 kb rack step ups 20" - tough and heavy
5 supinated strict pull ups
13:53 - Ouch.... NO HOLY SHIT shoulders are numb.
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