A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
+
3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
+
3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
Post results to comments.
A. 10:00 (strict) muscle up work. Got in 5 solid kipping muscle ups.
B. Heavy snatch – got 140# !! 5# unsee my PR.
+3 sets:
30 WB, 14# @ 10′
20 CTB
2:22 2:28 2:00
+3 NFT: 30 banded good mornings and 15 ub hspu.
Today was a much better day.
A. Shoulder was feeling a little wonky on these, so I only did a few strict muscle ups and some front lever slow decants.
B. Worked up to 185 fine, but I failed 195 twice and called it. Just felt off a bit, was getting it way over my head.
C. Don’t remember the exact times
D. Complete. HSPU were a bit harder than last week after the wall balls, but all were unbroken.