Friday
A1. Push Press @ 30X3, 3-5 reps x 5, rest 30 sec **focus on keeping rib cage locked down, stretch/roll lats and thoracic area during rest and before
A2. Omni Grip Pull Up @ 20X1, 2.2.2 x 5, rest 3 min *2 wide grip, 2 regular grip, 2 supinated narrow grip **add weight if possible, stretch and roll during sets
+
15 rounds @ high effort
5 Hang Power Snatch, 95#
7 Ring Push Ups
21 Double Unders

A)95x5, 135x5, 165x4, 165x4, 165x5

The tempo on the last 2 165# sets may have been a little faster on the way down, trying to focus on ribs down. 

A2)done with 38# on (35# kb + 3# leader chain)... These got really spicy at the end. 

Metcon

22:00

Missed my first 2 sets of DUs but got a good rhythm going after wards and kept everything around :40 seconds. Probably the ugliest snatches I've performed in a couple years tho. Not too happy with how those felt.