A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Clean & jerk, build to a heavy single for the day
+
5-4-3-2-1 for time:
Power clean, 80% of 1RM up to 225/145
Muscle-ups
+
3 rounds not for time:
25 band good mornings
10-15 handstand push-ups or 5 wall walks
Post results to comments.
A. Complete
B 325# felt good. Went for 340# made the clean. Jerk was no place to be found.
C. 3:25. My good god. Wheels fell off after the set of five. Cleans unbroken.
D. Complete.
A. Strict muscle up work
B. C&J 175#
+ 5-4-3-2-1 power cleans @ 145
4-2-2-2-1 muscle ups -.got 3 total. Rough. Know what to work on though.
+3 NFT:
25 banded good mornings
15 UB HSPU- these at least felt good