10:00 double-/triple-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
+
A. Squat snatch clusters, 3 x 1.1.1.1.1 light/moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 6-8, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
+
AMRAP in 3:00 – big, thorough warm-up for this:
Assault Bike calories
Post results to comments.
10:00 DU and BMU practice, got about 6 solid ones in. Was feeling pretty sore.
A. SS clusters, 3x 1.1.1.1.1
– 95, 105, 115
B. Axle Pendlay rows, 3×8
– 70, 80, 90
+ AMRAP in 3:00
-48 assault bike calories