A. Hang squat clean from below knees, 3-2-1; begin a set every 3:00
B. Front squat, build to a tough single for the day, 22X1
+
Every :60 for 21:00 (7 sets of each):
1st: 6-12 toes-to-bar
2nd: 12 unbroken wall balls, 30/20 to 10
3rd: :30 double-unders
+
3 sets not for time:
9-12 moderate reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.
Been working out in the mornings a couple days a week the last two weeks, so did this in the AM. Half Marathon is Sunday, so I kept it light.
A. 215, 225, 235
B. Worked up to 255
+
Shoulder is still nagging me, I did 12 GHD Sit-ups, 12 sandbag bear hug squats with the new light one, and :30 Assault Bike to save the calves.
A. 225-255-350# pr from the hang.
B. 305 and called it.
+
Complete. Right around 40-45 doubles
+
Complete.
A. HSC from below the knees, 3-2-1: 155,165,175
B. FS- 185#
+ 7 rounds EMOM:
12 ttb
12 WB, 20#
40-50 DU
+ 3 NFT:
10 reverse hypers
10 strict hspu w 1 ab mat