11th
7 min @ 90%:
3 Muscle-ups
21 cals AD
5 rounds plus 13 reps.
--10 min rest
7 min @ 90%:
15 Russian KBS - 40kg
15 Thrusters @ 65lb
15 Box Jump Overs - 24" - land on top every rep
3 rounds plus 6 swings
--10 min rest
7 min @ 90%:
8-10 Ring Dips
75 Double Unders
4 rounds plus 49 reps. All rounds with 10 unbroken ring dips.
10th
Snatch Pull Cluster, 1.1.1 @ 100% RM x 5 sets, 3 min
+
3-4 sets @ 97%:
30 sec AMRAP Power Cleans @ 135lb
30 sec Burpees to 6" OH
30 sec Airdyne
9 min rest b/t sets
+
20 minute Row @ 50% effort
snatch pulls complete @ 205. 5# over 1RM- easier loading. Most felt pretty good.
13,13, 19 cals
13,11, 19 cals
14, 11, 13 cals
14, 11, 13 cals
only had time for 5 minutes row before our clients started coming in. Spent plenty of time on feet walking and coaching though.
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