10:00 muscle-up practice/tech work
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A. Squat snatch, accumulate 7-10 singles @ 72-77% of tested 1RM; rest as needed between – quality over volume/load
B. Back squat w/no belt, lifters, or knee sleeves, 5-5-5 all tough, 40X1; 2:30 rest
C1. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
C2. Strict pronated pull-ups, 3 x 3-4, 21X0; :60 rest
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5 sets, goal is unbroken movements throughout:
6-9 CTB pull-ups
:30 rest
18 wall balls, 20/14 to 10/9
:30 rest
36 double-unders
:30 rest
Post result to comments.