5 rds not for time
300m row
20 GHD sit-ups 20# ball
Friday- Gym Warm Up + Oly Intense Full/Sn/Cl&J + FSQ + UB Tester
3 sets not for time:
10-12 CTB Butterfly Pull Ups
10ft Lateral HS Walk against Wall
4-6 OH Pistols/leg *use light bar
+
A. Snatch Cluster- 1.1 x 4 sets, rest 10-15 sec b/w reps, 2 min b/w sets, all tough sets
3 sets not for time:
10-12 CTB Butterfly Pull Ups
10ft Lateral HS Walk against Wall
4-6 OH Pistols/leg *use light bar
+
A. Snatch Cluster- 1.1 x 4 sets, rest 10-15 sec b/w reps, 2 min b/w sets, all tough sets
215
B. 3 TnG Clean, build to a tough set
B. 3 TnG Clean, build to a tough set
275
C. 20 Shoulder to OH for time @ 205, taken from ground if dropped
C. 20 Shoulder to OH for time @ 205, taken from ground if dropped
1:14
19 UB then 1. Can't make this stuff up. Ha.
C. Front Squat @ 23X1- build to a tough set of 3, follow tempo
C. Front Squat @ 23X1- build to a tough set of 3, follow tempo
340x3
+
5 rounds for time:
5 Bar Muscle Ups
3 Ring HSPU's
+
5 rounds for time:
5 Bar Muscle Ups
3 Ring HSPU's
10:37
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