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Conditioning:
2000m Bike
20 Alternating dumbbell snatches (50/35)
20 Pull-ups
…rest 2:00, then…
750m Row
15 Dumbbell hang power clean and jerks (2×50/35)
15 Burpees over dumbbells
…rest 2:00, then…
600m Run
10 Single-arm dumbbell overhead squats left (50/35)
10 Single-arm dumbbell overhead squats right (50/35)
10 Bar muscle-ups
For time
(30:00 cap)
Compare to Friday, 07 June 2024
Post results and experiences to comments
21:04rx
PLU-15/5
slow on run
MU’s UB.
29:21 rx
The MUs were ugly but I got them in.
29:32 mod. I did jump pull ups on a 20 in box but could of done 16in.
29:17
25#
Green/skinny blue/skinny orange bands for 1st set of PU
Kipping PU’s with ring dips for last set
25:07
30# DB OHS – probably should have went light to get better depth squat
Did RX on ring dips!!! Broke them up into set of 2s
21:49 Rx
(4:34 part 1)
(5:23 part 2)
(7:52 part 3)
Lost a lot of time on the MU’s, 2-2-1-1-1-1-1-1
Still working on improving them!
21:58 Rx
BMU 7/3
7:02
8:51
11:50
26:59
20#
Mod PLU