5 min Strict MU’s or Banded Ring MU’s
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A1. Push Press @ 30X3, 4 x 1.1.1.1.1 reps, rest 10 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 2.2.2, rest 15 sec + 90 sec **add weight if possible
B. Snatch Pull + Power Snatch, build to tough set
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20 min EMOM
1st- 4 TnG Power Snatch, 165# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time **good improvement but also keep core tight to keep back from arching too much and it should light up as bad.
Worked on banded MUs. These are frustrating me.
A1. 135/155/175/195. 195 was really tough.
A2. I was told that I have a small kip at the top so I'm trying to not do that anymore. Felt like I couldn't get my chest to the bar.
B. 135/155/185/205/fail at 225. Overall snatch felt good. Just heavy.
EMOM
1st - Snatchs were good through the 15th minute. I did 2/2 and then went back to 4TnG. Last set was singles.
2nd - Started with 45# plate. Worked up to a 45# and a 15#. stuck with that for last 10min. SHSPU felt good. 1 round I did 5 the rest were all 6reps.
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