Warm Up: 1.5 Mile Run, 1050m Row, 3 round of: 7 thrusters (35lb bar), 7 band pull aparts, 7 back extentions, 7 push ups
Skill: Hang Power Cleans
35x5, 55x5, 65x5, 75x3, 85x3, 95x2 (Warmed up till I got to the conditioning weight)
-Muscle Up Practice: Did muscles ups starting with knees on the ground and pushing up from a dip on the rings.
Conditioning: "Nasty Girls".
3 Rounds of:
- 50 Squats
- 7 Muscle Ups
- 10 Hang Power Clean (135/85)
13:26 with knees on ground muscle ups and 95# hang power cleans
Wanted to do the 4 pullups/4 dips for one muscle up, but I am sick of doing so many pullups lately and needed a break. I was too tired for that many pull ups today, so I did muscle ups starting with knees on the floor, which actually arent very hard.
Cooldown: 50 Wall Balls, 1.5ish mile walk (maybe 2 miles)
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