30 August

Training (12p)

A. Pull up x1/CTB pull up x1/Bar muscle up x1 - perform 15 complexes
not for time
*Comlete, felt really easy

B1. Archer pull ups; accumulate 10 reps x5; rest 1 min
*Complete

B2. 20 strict hspu for time x5; rest 3 min
*1:30/1:42/2:30/2:21/2:19
*Fell apart on 4th and 5th rounds

C. FLR on rings in external rotation; amsap unbroken x5; rest 2 min
*46/46/45/45/45

+

Airdyne 3 min @85%
airydne 2 min easy
x5
*243 Cals


Training Video (Power Snatches/Snatch Complex/14.3 Re-test/Max Muscle-ups
https://vimeo.com/104803273