09-01-14

AM
A. Hang Squat Snatch x 1 / OHS x 3. Build to a max. (100#) *PR*

B. Reverse Front Rack Walking Lunge. 20 continuous steps. 2 min rest. x5 (55, 60, 65, 65, 65)

+
Airdyne 15 min easy

PM
A. Russian Dip Transition. 3 sets of 5-7 AFAP. rest as needed.

B. Muscle Up Practice on bar and rings. Work on both arms flipping. 5 reps max if doing the left elbow thing. (5 rings, 2 bar)

C. CTB. 15 for time. 3 min rest. x3 (42s / 10UB, 59s / 9UB, 61s / 8UB)

D1. L-Sit. Accumulate 1 min with best form poss. 1 min rest.
D2. FLR on rings w/ External rotation. Accumulate 1 min. 1 min rest. x3