9/14
A. Muscle snatch x 3 + OHS x 3 ; w/ empt bar then build--light sets only
B. EMOM Snatch @ 75% x 1 --5min
C. BS @30x1; 4-6x4; rest 2min
D. mixed grip wt pull up 3-4x3; rest 90sec
+
4sets
Row 150m
rest 10sec
15 KBS #50
5 Burpee
rest 10sec
Amrap kipping pull ups -1
rest 90sec
+
3sets
DB incline curls @30x1; 6-8 reps
rest 30sec
Ring Dips 8-12
1 comment:
A. 45-75-95
B. @135 x6
C. 226x6, 255x6, 275x4, 285x4
D. @25# 4r, 4L, 4L
4 sets
kipping pull-ups 16-13-12-13
13:59 as rx'd
curls @27.5# x6x8x8
Dips 12-12-12
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