9/24

A.
Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 8-10 reps

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes

-Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

D.
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes

A) Done

B) 185 x 3 x 3

-Accidentally did only 3 sets

C) 135, 185, 225, 275, 295, 305

D) 3:15, 3:04, 2:57

Did some research on last years work. Splits were a whole hell of a lot faster. Not too sure as to why that may be. Breathing was alright and I didn't redline at all. Movement efficiency on  my DUs were lacking today though. That could have been part of the issue. Otherwise, I really have no other thought as to why I am almost 30 seconds slower.

Positive note though, I'm a whole hell of a lot stronger than last year at this time!