AM
A. Muscle Up Practice. (just get a few good ones... if they're not happening today, move on)
B. Deficit Clean Grip Deadlift (2.25 inch). 6, 4, 2, 6, 4, 2. 3 min rests. (reset each rep) 155, 175, 205, 175, 205, 235
C1. Hang Power Snatch 75#. 10 reps (try unbroken). 2 min rest.
C2. Toes to Bar. 15 reps (try unbroken). 2 min rest. x4
PM
Row 1k @2:04 ish pace
20 GHD sit ups
20 burpee box jump overs 20"
rest 90 seconds
x2
+
Row 1k @2:04 ish pace
20 GHD sit ups
100 double unders
rest 90 seconds
x2
6:53 (2:01.2 avg), 7:10 (2:01.5 avg), 6:26 (2:02.7 avg), 6:50 (2:03.9 avg)
6:53 (2:01.2 avg), 7:10 (2:01.5 avg), 6:26 (2:02.7 avg), 6:50 (2:03.9 avg)
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