Monday Novemer 7th, 2016

Evening Session (5:15pm)
1. warm up
    a. rollout lats
    b. rollout t-spine
    c. scap crossover activation
    d. 2x 50ft monster walk (each way), 10 strict TTB
2. weightlifting
    a. hang clean (no contact) -- every 90sec -- 6x3 @ 50-65%
    b. clean + front squat -- off blocks just below knee
        -- 50/6, 60/5, 70/4, 75/3, 80/3, 85/2 (x4 sets)
    c. 7-minute AMRAP of:
         4-8-12-16-20-etc of: full cleans (185) + burpees to target
3. movement
    a. 10-minutes extra shoulder, H/A warm up (extra foam rolling, distraction, etc)
    b. 6x10 chest to bar pull ups (goal is AFAP for each set of 10)
4. conditioning
    a. open workout 16.3
        7-minute AMRAP of: 10 snatches (75lbs), 3 bar muscle ups

Results
1. a. done
    b. done
    c. done 
    d. done 
2. a. 170, 175, 180, 185, 190, 195
    b. 170, 200, 235, 250, 270, 285 (only did 2 sets here) 
    c. 16 cleans on round of 16.  
3. a. skipped 
    b. done (all 10sec sets) 
4. 104 reps (8 rounds)

Notes
1. tough day. still feeling those thrusters from friday and deadlifts from saturday. 
2. cleans felt pretty strong today. good amount of cleans/front squat reps from the lifting. 
3. the amrap ladder was rough. legs were shot eventually and just tried to move consistently over the course of the 7 minutes. 
4. chest to bars felt okay. I think there was some technical flaw in there, trying to go fast. 
5. 16.3 was tough. pretty worn down by then but need to mentally stay checked in and just work through those in training.