A. Hang squat snatch from below the knees, build very quickly to a moderate triple
B. Front squat, 5-5-5, 40X1; 2:30 rest
C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest
+
5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-6 muscle-ups, include a few strict if kipping is easy
6-12 alternating pistols w/pause @ the bottom – weighted if these are easy
200m run
+
Crossover Symmetry or 100 band pull-aparts
Post results to comments.
A. Was feeling gooooood. Everything was right. It’s like I found my snatch again. Worked up to a very easy 236# triple. PR.
B. 255-285-300#.
C. Complete.
+
Complete.
+
Complete.
A. 115# for a triple. Felt good.
B. 135, 145, 155
C. 4 sets of 4 rope pull ups.
+ 5 rounds:
Muscle up work
10 alternating pistols w pause at bottom
200m run
+ 4 sets of 25 banded pull a parts
+400m sandbag carry