Dcf fri

1rm power snatch: 80kg/176lb, shoulders are back to being complete shit, pulling the bar high enough that I could probably power snatch 90kg/198lb if I can get my shoulders externally rotated in the catch. 

1rm power clean and jerk: 102kg/224lb, missed the jerk at 105kg/232lb, jerk actually felt good and the weight went up quickly, my arms just didn't lock out in the catch. 

12:00 AMRAP -115lb bar

2 power cleans

2 shoulder to overhead

2 front rack walking lunge

4

4

4

6

6

6

etc. 

Finished with 14 power cleans + 1 shoulder to overhead

Felt like getting some lifting in so finished with 3x5 HBBS at 225, felt heavy after doing the metcon.