A) work up to heavy hang snatch
210.
missed 220 4 times. The 1st one I literally bailed out as I was about to make the snatch, was surprised how good of a pull I got on it.
B) 5 back off hang snatch reps of part A)
Was pissed off from the 220 misses so I did my 5 reps in one set
185x5 unbroken
C) Front squats with 2sec pause 5x2 start at 70%
225,245,255,265,275
the last one at 275 was borderline on the 2 second pause.
D)
was suppose to be 12min emom but I felt like I could get more, so I set the clock for 20 and planned on going until I missed.
20min emom
6 kb swings 70lb
12 wallballs 20lb
20 rounds.
should have kept going but didn't feel like doing it anymore. Definitely could have gotten at least 25 maybe 30. all rounds under 40 seconds
E) A few minutes after part D., one set of unbroken muscle ups
10
this is an improvement on the 7 or 8 I got last time I did this.
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