AM
A. Strict HSPU Practice. 20 reps, 2 doubles, 18 singles
B. Muscle up practice. 10 singles
C. Defict HSPU 3-4". 10 doubles not for time. to 4", 14 doubles, 1 triple, 1 single
+
10-8-6-4-2
Squat Snatch 85#
2-2-2-2-2
Rope Climb
9:22 TnG multiples for SS
9:22 TnG multiples for SS
PM
A. Hang squat clean; 3 reps on the min for 10 min 130#
+
6 sets:
4 PC 125#
8 CTB
12 Burpees AFAP
2 min rest
1:35, 1:29, 1:28, 1:35, 1:40
1:35, 1:29, 1:28, 1:35, 1:40
+
C1. Single leg good mornings; 10-12x5; rest 1 min (maintain knees
touching through the entire range of motion and don't allow any lumbar
rounding) 35#
C2. barbell hip thrusts; 12-15x5; rest 2 min 105#
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