10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute: Evens: 2 snatches, 70-80% 1RM Odds: 2 cleans, 70-80%
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Squat clean, 15:00 to build to a tough single – not necessarily a max, but if things are moving well, go for it… + 5 rounds: 1-2-3-4 of [handstand push-ups (strict if possible) + power cleans light/moderate up to 185/125] :60 rest
10:00 pistol & bar muscle-up practice + A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest + Every 10:00 for 3 sets – goal is even times across: 1200/1000m row