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

B. Squat Clean, build to a tough double + 5 singles @ 90-100%

+

3 sets @ high effort

Run 800m

AMRAP Unbroken Muscle Ups

Rest 90 sec b/w sets

+

3 sets not for time:

8-12 GH Sit Ups @ 3010 tempo

12 Seated DB Arnold Press

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

A. 195, drop set at 175

B. 225, drop sets at 225

First day of really cold and heavy rain . Knees just felt swollen and in pain. They don't like this time of the year.

Not metcon, had to be up early for work the next day and still had a few things to finish up