A.
Power Snatch
3, 3, 2, 2, 1, 1, 1
*2min rest between sets. Build into a heavy single (not a max).
B.
Back Squat
5 @ .5
5 @ .6
5 @ .7
C.
Strict Press
5 @ .5
5 @ .6
5 @ .7
D.
Bent Over Barbell Row
5×8 (5-10 lbs heavier than last week)
E.
10min EMOM:
2-3 muscle ups
-or-
3 false grip ring pull-ups + 3 ring dips
-then-
5 Rounds of:
30sec hollow rocks
30sec rest
30sec superman hold
30sec rest
chris redden says
A. 150
B. 155,185,215
C. 65,95,115
D. 135
E. 20 MU, done
Logan P. says
A. 95,115,125,135,140,145,150
B. 135,155,185
C. 55,65,75
D. 130
E. 2 MU each minute; 5 rounds done
Casey Hogan says
A: 145
C: 95, 105, 115
D: 3 MU together, x 4. Btw first time ever stringing 3 together. Did it 4 times!
Sean kicked me out. All time for.
Matt McDonald says
A. 135,135,145,145,155,165,180pr attempt FAIL.. but i got it about eye high.
B. 150,180,205
C and D no go. Did 1 round of “Bull” with Joe.
200 double unders, 50 overhead squats 135lb, 50 pullups, 1 mile run.
E. 3 mups EMOM for 10 min, pretty easy really maybe should have worn the vest or did 5 reps emom.
Derek Brock says
A. 195
B. 165-195-225
C. 85-100-115
D. Forgot to do. Oops
E. 3 MU every minute. No fails, but I definitely need to do these more often.