A – Hang Clean – build to a 3RM
275
Spent a ton of extra reps here because I wasn’t sure where I was going to be. squatting felt realky good, felt strong out if the hole until 270, thats when it started to feel like work but knew i had the reps easily.
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B – Front Squat – 3,2,1. Rest 3 min
305-315-320
Goal was to go heavier, however, after hitting a lot of reps on the clean didn’t have as much in the tank for my original goals on front squat.
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C – Hip extensions x 10/Glute ham raises x 10, rest 90 sec x 3 sets
Done
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D – EMOM x 20
Odd min – 3 MU + 20 DU’s
Even min – 10 burpees to 6in touch.
Muscle ups felt great today, all the midline work is at least helping me mentally in a tighter hollow body kipping position, I’m sure it is physically as well but I have much greater confidence in this session today.
Burpees got to be annoying, around round 7 I wanted to quit and it was all because of the Burpees. Average time was 41 seconds in the high end and 33 seconds on the low end. Just tried to stay consistent, smooth and continuous belly breathing.