accessory

30 ice cream
makers for as few sets as possible. pausing for 1 sec chin over bar 1 second in lever position

scalings:

knees bent in a tuck lever postion
hollow rocks x 2

Snatch form work
Muscle-up form work

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My snatch form has improved dramatically.

So close on the MU. so close. damn.

#Strength
1 @ 9; 1/2 load drop (-15%) of:

• BB deadlift

#Strength
3 @ 9 ; 1/2 load drop (-20%) of:

• BB deadlift (from blocks)

“Jack Daniels”

1,000/800 Meter Run

50 Thrusters 50/40

30 Pull-ups

1) Back Squat 5-5-5-5-5
225-245-275-285-295

2) 21-15-9 for time:
-Deadlift (275lbs)
-K2E

 Time: 7:50 mins

For Time:
3 rounds
300 m row
10 KB Russian Swing 16 kg
5 T2B
10 Push Press 20 kg

20min AMRAP

10 pull ups
10 T2B
20 box jumps
100m run

-3X Max rep Clean & Jerk (135 lbs)
18-13-10

-3X 10-12 GHD Sit Up
12-15-15

-3X Max rep Ring Dip
37-33-33

-4X 100 meter sprints

Record total reps (excluding sprints).

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee
• 50 KB Swing (53,35)

Modified HSPU to press so get off me bitch.