5 min Strict MU’s or Banded Ring MU’s
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A1. Push Press @ 30X3, 4 x 2.2.2 reps, rest 15 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 3.3.3, rest 15 sec + 90 sec
B. Snatch Cluster, 1.1, build to a tough set, not TnG
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20 min EMOM
1st- 3 TnG Power Snatch, 165 + 5 Russian KB Swings, 70# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time
No Strict Muscle ups. Worked on banded. Did about 5x3 banded.
A1. 135/155/175/185. These got a little hard.
A2. Couldn't keep the tempo the whole time. Also wasn't able to get my chest to the bar for the last few reps.
B. Snatch felt good. 185/205/215/225/235/245.fail. Last fail felt like my shoulders were to tired to hold it.
EMOM:
1st: Snatch got hard to do TnG. I did singles once in the later rounds and then switched back to TnG. KBS felt good. Russian is always easyish. lol
2nd: Did 6 reps each time. No reped myself once b/c I fell off the wall as I was pushing out. I feel like I've started to understand how to do these when they get tough. I try to lean and press out at the same time and then push my head through the window. I felt like that worked. My lower back was on fire from this. Started with a 10# plate and worked up from there every 5min. Probably start higher next time.
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