A. Power snatch, 3-3-3-3-3 moderate touch-and-go; begin a set every 2:00
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4-8 sets even according to feel, call it before things drop off:
5/3 muscle-ups
200m run
2:00 rest
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3 sets @ very easy pace:
300m ski erg
400m row
.5 mile Assault Bike
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-ups
:30/side sleeper stretch
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A. Box squat to just above parallel, build quickly to a moderate triple
B. Sorensen hold, 1 x max up to 2:00
C1. Arnold press, 3 x 4-6, 21X1; :60 rest
C2. Toes-to-bar, 3 x 15 unbroken; :60 rest
D1. DB pullovers, 3 x 6-8, 1010; :30 rest
D2. DB concentration curl, 3 x 4-6/side, 10X0; :30 between sides, :30 rest
D3. Sandbag standing calf raises, 3 x 4-5/side, 21X1; :60 rest
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walk out to tracks and back