5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
+
A. Squat clean clusters, 5 x 1.1 starting light & building so that only last set is tough; :10 between singles, 2:30 rest
B. 1-arm DB rows, 3 x 5-8/side, no tempo; :45 between sides
+
9:00 starting @ warm-up pace and building so that only last couple minutes are moderate effort:
3/side 1-arm KB overhead squat, moderate
9 strict pull-ups
3/side 1-arm KB snatches, moderate – can be different weight than OHS
.3 mile Assault Bike
+
2 sets:
:40 prowler sprint outside
4:50 walk rest
Post results to comments.
5:00, double unders and bar muscle up work
A. 145, 155, 165, 175, 185
B. 8’s @ 60, 65, 70
+ 3 rounds w 45# kb
+ 2 :40 prowler sprints