A. Front squat - build to a max 240 (245x)
video of FS warmup:
B. Hang power snatch - build to a max from below kneecap 135#
cut it because form was getting worse and worse, see video. pulling early, missing pockets, landing wide:
+
8 rounds for time:
3 bar muscle-ups
5 OHS 105#
9:14the bar at the gym is super smooth which makes those bar mu more challenging -- feel like i am going to go flying
8 rounds for time:
3 bar muscle-ups
5 OHS 105#
9:14the bar at the gym is super smooth which makes those bar mu more challenging -- feel like i am going to go flying
video:
+
10 min @80%:
0.2 mile AD
7 ring dips
5 deadlifts 115#
8 rounds + 0.1mi
10 min @80%:
0.2 mile AD
7 ring dips
5 deadlifts 115#
8 rounds + 0.1mi
video ring dips:
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