9/5/2018

3 Sets: 
100' Farmers Carry 
8 DBL KB Snatch @ 35#
12 C2B 
rest 60 seconds 
100' Yoke Carry 
50 Double Unders 
15 HSPUs (start with big set strict and then move to kipping) 
rest 60 seconds 
100' Sand Bag Carry w 150# 
8 DBL DB Front Squats @ 50# 
7 Muscle Ups 
rest to recovery 
I changed the double db hang cleans to db front squats. Between the comp over the weekend being a lot of aggressive hinging and Monday, I'm kind of worn out with that movement pattern. The front squats were not easy after that sand bag carry, so don't worry.

Set 1 - 8:22 total time, 1:27/2:25/2:30 for each micro set, UB on all movements
Set 2 - 8:38 total time, 1:28/2:32/2:38 for each micro set, UB on all movements
Set 3 - 9:28 total time, 1:28/3:30/2:38 for each micro set, UB C2B and MU, 9/6 on the strict HSPU

I was able to do sHSPU for each set. While I split up the last set of 15 sHSPU into 9/6, I had been handling them well and wanted to finish the entire set of 15 strict. 

+
A1. Feet elevated back bridge stretch; accumulate 2 min in 20-30 sec intervals x1; rest as needed
A2. Wide Stance Squat Walk (horse walk) as deep as comfortable; 200' x1; rest as needed 
A3. Single arm plank to thoracic bridge; 3 slow controlled reps per side x1; rest as needed
B1. Seated hip switch to extension; 3 slow controlled reps in both directions x1; rest as needed
B2. Hollow body positional rolls; 3 rolls in both directions x1; rest as needed
Done