1/11/2021

B1. Ring Muscle Ups x 3 sets; rest 1min

Set 1) 12, probably an AMRAP - 3 to 4

Set 2) 10, probably AMRAP - 2

Set 3) 8, AMRAP -1

B2. Back Squat; 8 reps @ 70% 1RM x 3 sets; rest 2min bw sets

205lbs for each set

I held back on the MU and the squats, more on the squats, because I knew this would be a really nasty combo and I wanted to work on rep speed with the squats. Hindsight being 20/20, I think I should've used 225-235lbs

C2 90 Seconds @ just under your 10min pace
50' DB FRWL @ 50#
8 Power Snatch @ 95#
2 Squat Snatch @ 165# of 1RM for Time
rest 3-4min
x2 sets

4:48 - 1100 cals/hr on the C2, 4/4 on the PS, 2/4 on the squat snatches

3:55 - 1100 cals/hr on the C2, 4/4 on the PS, 2/3 on the squat snatches

Not a good day for snatches

Assault 90 Seconds @ just under your 10min pace
10 DB Box Step Ups @ 50#
8 Hang Power Clean @ 115#
2 Squat Clean and Jerk @ 225# of 1RM for Time
rest 3-4min
x2 sets

3:50 - 1100 cals/hr on the bike, UB HPC, singles on the cleans

3:40

I used one barbell for each set and changed my own weights