AM
5 sets:
AMRAP Muscle ups
Run 400 m @ 90%
rest 3 min - work on muscle up being perfect
Noon
A. Power Clean - 3,3,3; rest 5 min - max 3 sec b/t reps
B. TnG clean and jerk practice - 7 reps unbroken; rest 45 sec x 4
PM
30 min HSPU on parallette practice - E-ROM
(in b/t sets practice leg less rope climb with perfect technique)
Results:
AM - 5MU, 6MU, 5MU, 4MU, 5MU
Noon- 265
155
PM- 12" Parallettes ROM to touching shoulders
IBT 1-2 legless rope climbs
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