A. Slow Pull Squat Snatch . Above Knee Hang Squat Snatch . Snatch Balance, 1.1.1 every :60 x 10 min @ 60%RM
B. Overhead Squats @ 31X1, 4 reps @ moderate weight every 2 minutes x 5 sets
C. EMOM x 8 min:
1st min: 5-7 UB Ring Muscle ups
2nd min: 50 Double unders
into ...
EMOM x 8 min:
1st min: 12-15 Toes to bar
2nd min: 12-20 UB Wall Balls @ 20lb/14lb
D. 3 sets:
Lean Away Strict Pronated Pullups, complete 8 reps (does not have to be unbroken but in as few sets as possible)
rest :60
:30-:45 Handstand hold
rest :60
A. 70 kg
ReplyDeleteB. 80/85/85/85/90 kg
C.
1-7
2-50
+
1-15
2-20
Easy
C. 35-40 HS
A.) 70 lb
ReplyDeleteB.) 70 lb for first set and 80 lb for the rest
C.) 5 high CTB
50 DU
7-12-12-12
18-15-15-15
D.) 5 lean away pull ups
:40 hold
Tom Hughes
ReplyDeleteA: 115X10
B: 125X1 135X4
C:5,5,3(almost killed myself),5 Muscle Ups
12,14,15,15 T2B
15,15,15,15 WB
D. Done
A. 70
ReplyDeleteB. 115-115-120-120-120
165lb
ReplyDeleteEverything unbroken -- had to sub RMU for Bar Muscle up
A.135 easy but not good tech
ReplyDeleteB. 175 wrist pain
C. Did 5 in mu / keep 12 in t2b and 20wb
My mu os worst
D. Pain in wrist for hs hold