9 January

Training (2p)

A. Squat snatch; 10 singles @85% 1rm; rest 2 min
*Stayed at 220 for 5 and 225 for 5. Had 1 miss. Didn't feel great, started to come down with a cold today. 

B. Squat clean; 5 singles @88% 1rm; rest 2 min
*280 for all

C. Front squat clusters 3.3.3x3; rest 20 sec/rest 2 min
*275 for all

C. Weighted bear crawl (strap a harness behind you, hips below
shoulders, straight arms) 60 seconds continiuous work; rest 2 min x3
sets

D. HS hold against wall; 45 seconds unbroken x4; rest 45 seconds
*Complete

E1. CTB pull ups; 15 unbroken x4; rest 10 seconds
*U/B All

E2. Muscle ups; 8 for time x4; rest as needed to recovery
*These got really tough. 8 and then 6-2/ and 5-3 for last two. 

+
20 min mobility work