Friday April 12th

A. CGBP 1RM, rest as needed
5min rest
B. CGBP AMRAP @85% of A 145lbs PR!
C1. DB Powell Raise 8RM @3010, 2-3 attempts, starting at 8-10#, 30sec rest btw arms  12db right/ 12db left (hard)
C2. DB External Rotation 8RM @3010, 2-3 attempts, starting at 8-10#, 30sec rest btw arms 10lbs both right and left
D1. DB RFESS L @3010 10-12×3, 60sec rest 15db  x 10, 20db  x 10, 20db x 10
D2. DB RFESS R @3010 10-12×3, 60sec rest 15db x 10, 20db x 10, 20db x 10

PM
A. Power Snatch 3-3-3-3-3, 90sec rest 87-87-87-94-94 These didn’t feel right today.  Haven’t snatched since 13.1
B1. 12 kb swings 1.5pd x5, 30sec rest
B2. 8 HR pushups x5, 30sec rest
+
20min AD easy 133 cal

I’m probably going to have to hit the AM workout at 6 then the PM workout at lunch on Friday.

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