A. Squat snatch, build quickly to a 80-90% 1RM and accumulate 3 singles @ #175 - not the prettiest, I need to get better in the bottom and improve my overhead mobility. I'll try to post the video to my YouTube channel later.
B. Snatch pulls, 6 x 1 @ 205; :90 rest - ehhh...
C. Handstand push-ups, 10 x 3 unbroken & smooth,; begin a set every :60 - I think these are improving, they feel good, just not quick with these.
Then 6 rounds for time:
4 muscle-ups (4s, and 3-1 on Rd 6, no Fs)
20 wall balls, 20 to 10'(20, 12-8(4), 11-9)
9:17 - didn't fail any MUs, but still breaking on the kip. I think the dip kip is improving. I should be under 9:00 on this and probably closer to 8:00. I really rested between movements.
3 rounds not for time:
10 light Trap 3, 30X0
6 unweighted glute-ham raises, 20X1
THe GHR were new, I hope I was set up correctly and had the tempo right. I had a bit of pressure on my right knee during this movement so I may need to adjust the placement a bit.
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