Adjustments will be made for those who did not repeat 17.2 on Monday…
A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45
B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45
+
5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together if hands are hurting from 17.2
+
3 rounds for reps:
2:00 of (10 handstand push-ups + 20 wall balls @ 20/14 to 10 + 40 double-unders)
:60 rest
+
For time @ 80-90% – begin immediately after final :60 rest from the 3 rounder:
400m run
30 Russian kettlebell swings, 70/53
200m run
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-us
:30/side sleeper stretch
+
A1. Air squats w/slingshot, 4 x 30; :60 rest
A2. DB death march, 4 x 10m tough; :60 rest
B1. 1-arm DB row, 3 x 10-12, 10X0; :60 rest
B2. 1-arm DB bench press, 3 x 10-12, 11X1; :60 rest
C1. Peterson step-ups, 3 x 35/side to blue mats; :30 between sides, :30 rest
C2. Reverse hypers, 3 x 25 light; :60 rest
+
Not for time:
50 glute-ham sit-ups
+
walk out to tracks and back
A. 8 @ 115
B. 8 @ 155
+
1. 86, 84, 81
+ 3:39