5 sets @ increased effort per set:
AD 25 cals / 5 Cal Assault Bike
rest walk 2 min
- record times to show changes
DU's UB. These felt good. Running felt great. Just a little faster on each movement each set. Last 2 were tough.
A. 5 sets - Snatch balance + Heaving snatch balance (115-135#, feel good); rest 90 sec
Done. Good practice. Felt sharp and fast.
B. Emom 10 min - PC Tng x 3 (build from 205 - 245#, mod, perfect mechanics)
Done. Felt pretty good.
C. for time: 10 legless RC
2:50. 13' rope with no jump or reach. These felt realllly strong. Good improvement.
7 min amrap: - have upbeat tempo here to push muscle endurance
3 bar muscle ups
2 HPS (155#)
1 med ball 2 shoulder (150#)
7 rounds. Pretty tired at this point. Didn't have a medball so I used brandi for stone to shoulder. Actually pretty tough haha.
Brandi 2 Shoulder: