A. Snatch Work - 15 min
Fuck you!
B. OHS - heavy 3 @33X1
Worked in snatch grip position which is harder for me
132x3
145x2 lost on the hold at bottom
C. Bar Muscle Up Work - low volume, just comfortability for tomorrow
First few struggle then got them good just did about 10
D. EMOM x 3; 5 muscle ups
Felt bad couldn't get more than 4 at time dip felt super tough sucked here also
E. 5 rds
15 cal AB
10 Wall Balls
:15 sec L-Sit
30’ Burpee Broad Jump
14:41 bike kills me. Wb unbroken but 1 dropped accident
F. DB SA Row (heavy) 8-10 reps - 4-5 sets; rest :30 between arms
35# 3x diff pulls
G. 10 min of Scap work
H. 3x15 Weighted GHD Back Ext
15# x 10 x 2
25# x 10 x 1
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