Monday- Oly ME + Drop Sets + IGT

3 sets

45 sec Table Shoulder Extensions

10 Wall Facing HS Shoulder Shrugs **get Wall-Facing in handstand about 4” away from wall, keep hollow body and push through shoulders to get nose to wall and back away for 10 reps

60 sec Straddle Stretch

+

A. High Hang Snatch, build to 1RM for the day + 5 singles @ 90%

B. Power Clean, build to 1RM for the day + 5 singles @ 90%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Muscle Ups

Rest 90 sec b/w sets

+

3 sets not for time:

10 Toes to Bar

10 HSPU’s Strict

10 Ring Rows @ 20X2 **keep glutes squeezed and hips extended throughout movement

Warm up done

A. 175. To my surprise. Wasn't pretty so I stopped

Singles at 160

B. 225. 235 was a sqt clean. Singles at 205

1) 4:46 including 8 MUs

2) 4:49 7 MUs

3) 4:46 7 MUs