Monday- Mvt warm up (glutes) + Position Snatch + Snatch/MU Density + SL/Pull Density

3 sets not for time:

20 Lateral Crossover Box Step Ups

5 KB Windmill each arm

10 Goblet Kossack Squat each side, focus on stretch at bottom

+

A. Pause Squat Snatch, build to tough set in 12 min **3 sec pause in catch of snatch

B1. Snatch, 10 x 2 TnG @ 70%, rest 45 sec

B2. Muscle Ups, 10 x 3/4, rest 45 sec **alt each set b/w 3 and 4

+

16 min EMOM

1st- 10 Front Rack Walking Lunges, 115#

2nd- 6-10 CTB Pull Ups

+

2 min Wall Facing HS Hold for tim

Warm up done

A) 195. Pull was kind of weak but I was kind of surprised I got down quick.
B1) 6 complete sets at 150# then ripped my hands precisely were I grip the bar
B2) 6 complete sets stopped because of the tear. But these were a struggle today.

EMOM16. Done. Still feeling my right hip but not nearly as bad as going over head.
CTB 10,10,10,10,10,8, 10,8
 Luckily the tear on my hand is below my pinky so it didn't bother my CTB.