March 2, 2016

Mobility warmup w/ bands for scap work and hips.

A1. Back Squat; 3x3; rest 2min 

• did 3 x 95, 135, 155, 165, 175, 185

A2. Deadlift; 3x3; rest 2min 

• did 3 x 135, 155, 185, 205, 215, 225

Did quick Snatch work built up singles - 85, 105, 115, 125

B. Muscle Ups; 2-3 on the minute for 5 minutes 

• 3ub, 3ub, 3ub, 2 1/2 ub (catch no dip), 2 1/2 ub (catch no dip), then 2 singles after in min 6

+
5 sets:
15 Cal Assault 
10 wall balls
10 toes to bar
rest 2 min bw sets

• Did all sets unbroken WBS @ #20 and UB TTB
• Set 1: 20-22:25 (2:25)
• Set 2: 24:25-26:58 (2:33)
• Set 3: 28:58-31:38 (2:40)
• Set 4: 33:38-36:14 (2:36)
• Set 5: 38:14-40:44 (2:30)