For time:
8 bar muscle ups
30 wall balls
20 box jumps 24/20″
30 wall balls
8 bar muscle ups
* 7 min cap
4:19
Quick notes on this and transition times, 8 sec first transition from bmu to wb, 3 sec from wb to box jump, box jumps took 60sec, 7 sec transition from bj to wb, 20 sec transition from last wb to final set of bmu. I have to trust myself and my skills, I’m fine working with a high heart rate in this scenario as nothing here is too bad. I wanted to hammer down with the box jumps but was afraid of some consequences here. Overall, I was happy with it until I watched the video, transitions are ok, but that last transition has to be tightened up.
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Assault bike 2 min easy
10 DB Hang Clean and Jerk 50/35#
Assault bike 2 min easy
10 DB hang clean and split jerk 50/35#
Assault bike 2 min easy
10 2 arm DB Power Clean 50/35#
Assault bike 2 min easy
10 DB hang split snatch 50/35#
Assault bike 2 min easy
10 DB OHS (per arm) 50/35#
Assault bike 2 min easy
The split jerk in the past for some reason has been uncomfortable on the left side, but today I warmed up with some strict presses and push press with controlled tempo and this made the transition in the exposure piece for more smooth and crisp! Will remember this moving forward.