A – Squat snatch cluster 1.1.1 x 3, rest 15 sec/2 min185-195-200
+
For time, 5-4-3-2-1
Squat snatches @ 185
Ring MU
8:11
Here’s the shit kicker for me today (seems like I’m having a lot of silky fuck ups lately) started to video and use timer on video but it crashed 2 reps into my muscle ups, everything felt good. So quickly I decided to stop instead of guessing the time because I wanted to do all muscle ups unbroken,
So waited about 3 minutes and started again, so missed snatch #3 or 4, and so the story goes. No more misses after that but muscle ups felt solid. Kipped out of the dip of all, timing for this felt better for going into the next rep. Kip and tension feel great, so all of the gymnastics and lat activation work are feeling great here.
+ (rest 6-8 min)
For time, 10-8-6-4-2
Sandbag/slam ball ground over shoulder
Burpee box jumps to 30in
7:26
100lb d-ball
Just didn’t want to push hard on the burpee box jump. Just chipped away and wasn’t comfortable in the heart rate here.
+
B1 – 1-arm alternating KB sots press x 6/side (can elevate heels as needed to provide balance), rest 90 sec
check
B2 – Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 3
check
C1 – DB side bends x 6-8/side
C2 – Banded Y’s from hollow x 6-8
C3 – Banded pulldowns from hollow x 6-8 (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en), rest as needed x 4 sets
D – Sandbag half moons from tall kneeling x 5/direction, rest 90 sec x 5 sets
C&D done a slight bit later.