2/18/2019

A1. 12 GHDSUs x 3 sets; rest 0 seconds
A2. Squat Clean; 5 for time @ 205# x 3 sets; rest 0 seconds 
A3. Muscle Ups; 8 for time x 3 sets; rest to recovery bw sets 
Went UB on each set of MU

Each set took about 2:40

A1-A3 really, really messed me up and the remaining work was a struggle. I adjusted everything following 'B' just a little bit.

B. 1 1/4 Front Squats; 3 reps x 3 sets; rest 3min (no bouncing out of bottom) 
Used 165lbs, I noticed in A2 that I had some pretty poor positioning coming out of the bottom of the clean and used this as an opportunity to try and reinforce better positions.


1 Sets: 
200m Row @ 100% 
6 Squat Snatch 135# 
6 Burpee Box Jumps @ 24" (working on fast burpees, no crawling) 
2:01
The row was at a 1:34/500m pace, no misses on the squat snatches, and I promise the bbjo were really fast. 

rest 5min 

1 Sets: 
200m Row @ 100% effort 
6 Squat Cleans @ 205# 
6 Burpees Over Bar AFAP
2:11
The row was at a 1:34/500m pace. I was pretty wiped out at this point and the squat cleans took longer than I'd like, but the burpees were pretty fast. 

rest 5min 

For Time: 
20 Burpees to 6" Target 
20 Thrusters @ 95# 
20 Cal Assault Bike 
4:18
I was moving well through the burpees until about rep 14, then my shoulders decided to start giving out. I split the thrusters into 10/10 because my shoulders blew up, my legs and respiration felt pretty good throughout these though