A. Hang squat snatch from below the knees, build quickly to a moderate/crisp single for the day
B. Front squat, 5-5-5, 22X1; 2:00-3:00 rest
+
For time w/10:00 cap:
30 muscle-ups
OR
Every :60 for 10 sets:
1 banded muscle-up transition
+
For reps:
:60 pistols, L
:60 rest
:60 pistols, R
+
3 sets not for time:
10-15 toes-to-bar
2-3 wall walks or 10-15m handstand walk
Post result to comments.
AM
10:00 walk on beach
10 rounds of (:10 passive hang + :20 planche lean + :30 bottom of squat)
10:00 walk on beach
PM
A. Back squat, 5-5-5 @ 165-175-185, 31X1; 3:00 rest
B. Shoulder press, 5-5-5 @ 125-135-145, 21X1; 3:00 rest
C. Snatch-grip deadlift, 5-5-5 @ 190-205-220, 31X1; 3:00 rest
A. DND. Shoulder pain
B. 255-275-300#
+
DND should pain.
+
Complete.
+
bis and tris.
A. 135#
B. 135, 145, 155
+10:00 amrap muscle ups: got 13 w no misses 🙂
+ :60 pistols on each leg:
L- 24
R-23
+3 NFT complete
Really good training day. No misses on snatches, muscle ups felt good- paced to go every :45 or so, but got 3 in the last :90. Pistols felt good and hand stand walks were good as well.