4/6
This was the perfect day, enough spice to go with the positional work to challenge me but not to wreck me after a weekend of delicious food and probably more sweets than overall great food.
12 min AMRAP for quality
20 sec belly to wall HS hold with as little foot assist as possible (try to gently tap toes on wall, without leaning)
3/side glute airplanes for control
2 skin the cats on rings for slow control
20 sec/side half kneeling diagonal stretch
6/side 1-arm KB hang snatch @ 16kg
Done – it has been a long time since i have done skin the cat and I was very apprehensive but it went well. I did feel really week coming back through to the hang position.
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EMOM x 12 (3x through)
Min 1: 3-4 hang squat cleans + 3-4 shoulder to overhead @ 95-115lbs
Min 2: 6-8 strict pullups
Min 3: 15 sec straight arm ring support + 10 sec bent arm ring support
Min 4: 45 sec easy bike
4 on each barbell @ 115 – 7 across on strict pull ups
+
EMOM x 12 (3x through)
Min 1: 50ft/side 1-arm KB overhead carry
Min 2: 10 dbl DB box step overs @ 50/hand, 20in box
Min 3: 10 dbl DB front rack squats @ 50/hand
Min 4: 45 sec easy bike
On oh carry I started at 44, then to 55 then to 60 – my goal with db movements was to move fast and no breaks even to reset, move smooth and fast.