10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. Power snatch, build to a tough single for the day
B. 1 halting snatch-grip deadlift (pause just below knees on way up & down) + 1 snatch high pull, 5 x 1 starting @ best load in A and adding each set; :05 between reps, begin a set every 2:30
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For time w/a partner:
400m run – both must run together
80 burpees – split reps as desired, but they only count when partner is hanging from a bar
200m sandbag carry – change as desired
80 kettlebell swings – split reps as desired, but they only count when partner is in a plank
400m run – both must run together
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Optional:
Abs, bis, & tris of choice
Post result to comments.
3 rounds not for time:
5 strict + 5 kipping handstand push-ups
1 front lever – pick a variation that allows a :03-:06 hold
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A. Behind-the-neck clean-grip push press, 3-2-1-1, 21X1; 2:00 rest
B. Power clean, build to a heavy touch-and-go set of 5
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For time w/a partner:
400m run – both must run together
80 burpees – split reps as desired, but they only count when partner is hanging from a bar
200m sandbag carry – change as desired
80 kettlebell swings – split reps as desired, but they only count when partner is in a plank
400m run – both must run together
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800m Farmer Walk (100lb each hand) rotate with Mike as needed
AM:
Complete – all of this work felt good
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A. 230, 240, 250, 250
B. Built to 275 – 20lb. PR for 5(?!)
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Complete @ 14:00 w/ Meg
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Complete – this was hard. Forearms are smoked.
Pretty pumped about the power clean number – last couple reps were tough. Fun working out with Meg – she is very fit. Did sets of 10 for everything.