14 Minute AMRAP:
60 cal Row
50 toes to bar
40 wall balls @20/14
30 Power Clean @135/95
20 Muscle Up
+
20 Minute Z1 Airdyne, Run, or Row
HPA-Blue
"Open 11.4"
10 min AMRAP:
60 bar facing burpees
60 bar facing burpees
30 PHS 120#/55kg
10 muscle ups
+
20 min easy run/ bike/ row
HPA - Power
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 1 tough reps x 8 sets rest :60
A2. Wtd pronated Pullup, 1 reps x 8 sets rest :60
+
30 Burpee Ring Muscle ups For time
HPA - Power
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 1 tough reps x 8 sets rest :60
A2. Wtd pronated Pullup, 1 reps x 8 sets rest :60
+
30 Burpee Ring Muscle ups For time
PC.HC.SJ - 60,70,80,865,90
ReplyDeleteClean and jerk single - 100 PR
11.4 - finished HPC with 1.07 to go. 4MU. My biceps were ruined - couldn't string any MU together
This comment has been removed by the author.
ReplyDeleteGold
ReplyDelete4 MU
+
Done
Made the same mistake as Rory. Thought PHS was power hang snatch... Wasn't til later Vic told me 11.4 was supposed to be OHS. Big difference in effort/time from hang power snatch at 120 vs overhead squat!!
ReplyDeleteI got through 8 MU.