A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60
B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest
+
AMRAP in 10:00:
1 strict muscle-up or 1 muscle-up or 5 strict pull-ups
5 wall balls, 30/20 to 10/9
+
3 sets not for time:
30 light band pull-aparts
15m/side moderate 1-arm Farmer’s walk
Post results to comments.
Leah S.
A. 8 @ 115#
B1. 165, 175, 185
B2. 3’s at 10, 12.5, and 15.
+ 7 rounds
A. 165, 175×3, 185, 185(f), 185, 185(f), 185. Fails were just mental and sweaty hands.
B1. 265 across
B2. 52×3, 64×3, 64×3
15 rounds with strict muscle ups. They felt great, could have picked up the pace a bit I think.
A. 8 @ 75 lbs. a couple caught above parallel and then squat. Last one was best.
B1. 145-155-165 lbs. fairly easy
B2. Unweighted- 2 each round
6 rounds and 4 strict pu’s- was not breathing hard at all. Strict pull ups were better than expected though