A. Snatch pull + Snatch (off low blocks - below knee) 1+1 @ 75-85% for 15 total reps - Started at 130# ended with 150#
150#
B. Front Squat; 60-70% - every 2nd minute x 3 reps @ 25x1 tempo x 6 sets - Again started with 130# and went up by 5# to 150#
C. Strict MU x 1-2 reps right into 3-4 kipping MU x 4-5 sets... rest as needed here - Some sets were 1 strict + 4 kipping, others were 2 strict + 3 kipping
+
gymnastics work - Done
PM
2 rounds for time
30 ctb pull ups
30 OHS, 95/65#
5:56
Started with a good big set of chest to bar and I think coupled with the OHS it really killed me for the second set
Also did the PM of the Open 2016 program because I was bored and felt lazy
12 Min AMRAP
50 DU
7 strict HSPU
3 DL @ 205#
I did 7 rounds at a 75% effort so I wasnt struggling for tomorrow
accessory work
10 handstand kick ups - work on holding the position for 5-10 seconds
DB bent over row x 5/side x 3
l-sit hold - 15 sec. x 2
Done!
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