A. Warm-up
3 rounds not for time
40 dubs
20 sec l-sit
5 strict handstand pushups off 45lb plates
B. work up to heavy strict press
155lb failed at 165
this is a big weakness for me.
C. Work up to a heavy hang power clean
255lb... pr from the hang
been a while since I went heavy on the hang power, I think this is a 20lb pr.
D. Every 20 secs for 6 minutes
1 hang power clean @ 80% of C.
Done @205lb
E. 30 muscle ups for time.
4:35
The goal is to get under 4 mins in the somewhat near future. Went in with the plan of starting 6,4,3 then go by feel. Everything went really well, but I think I have room for a couple higher sets at the beginning and I think that will get me closer to under 4. This one was a good confidence booster and let me know what needs to be done to get where I need to be on this.
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