Some Stability Work

Back Squat - Heavy Single 
135, 185, 215, 235, 255, 275, 305 

 Jerk Behind the Neck 
5 x 2 x 215 

 High Hang Clean 
5 x 2 x  185 

 Push Press 
4 x 5 x 165 

 Front Squat - Heavy Single, 3 x 3 
165, 195, 215, 235, 255, 275, 3 x 3 x 225 

 Going into this my body felt terrible. Didn't go to high on the squatting, but everything else felt good. Still am trying to get my flexibility better so I can hit the positions better and easier. 

 15.14.13 down to 5 of: 
Hollow Rocks 
Arch Rocks 
20 second handstand hold between 

 This was a good core sand shoulder stability workout. I went at it hard, but didn't time it. 

 After work at 9:00 I did some skill work followed by some heavy wall balls to work on exploding upwards. 

 Muscle Ups - 9 x 3, 1 x 7 (11 lb weight vest) 

 Wall Balls 10 x 5 (30# to high as possible) 

 My hands got torn up a little on the MU. I tried to keep as good of form as possible and make each rep smooth and explosive. 

 DM 

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