3 rounds not for time:
1-6 muscle-ups (your choice ring or bar) or 3 dead hang to inverted
10 DB deadlifts, 50/35/hand – both heads of both DB much touch floor @ bottom of each rep
+
A. 1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk, 10 x 1 light/moderate no misses; begin a set every :60
+
6 sets w/quick transition between row & barbell, then rest enough to feel recovered enough to go again:
:60 row @ high breathing effort
10 overhead squats, 95/65
:60-2:00 rest
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For time:
50 toes-to-bar
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 passive-to-active hangs from bar
12 barbell overhead shrugs
12 scap push-ups
:30/side sleeper stretch
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A1. Axle glute bridge, 3 x 7-10, 10X1; :30 rest
A2. Unweighted glute-ham raises, 3 x 15, 20X1; :30 rest
A3. Weighted strict ring dips, 3 x 3-4, 11X1; :30 rest
A4. Weighted strict pronated pull-ups, 3 x 3-4, 11X0; :30 rest
A5. Axle bar JM presses, 3 x 5-6, 20X0; :30 rest
A6. DB preacher curl, 3 x 5-6/side, 20X0; no rest between sides, :30 rest
A7. DB standing calf raises, 3 x 5-6/side; 2:00 rest
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walk out to tracks and back