3-4x
Strict to kipping HSPU
Pistols
Double unders
Dragon flys (ab work)
---
3 rounds:
25 wall balls
10 hang cleans 155#
4 muscle up
3:00 rest
3 rounds:
10 burpees over bar
10 front squats 155#
18:21 (including rest) - hang cleans in sets of 5, muscle ups were ugly, sets of two with two missed reps, had to switch to false grip on the last set. Front squats unbroken, which I was happy with.
Strict to kipping HSPU
Pistols
Double unders
Dragon flys (ab work)
---
3 rounds:
25 wall balls
10 hang cleans 155#
4 muscle up
3:00 rest
3 rounds:
10 burpees over bar
10 front squats 155#
18:21 (including rest) - hang cleans in sets of 5, muscle ups were ugly, sets of two with two missed reps, had to switch to false grip on the last set. Front squats unbroken, which I was happy with.
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