June 7th, 2017

The key to today's workout in small consistent sets. Trying to do too much on the first set of handstand walks or wall-balls can set you back for the deadlifts and muscle ups at the end of the workout. Breaking the handstand walk into manageable segments, like 20-30ft, and the wall-balls down to 15s and 10s can pay dividends for the deadlifts and muscle ups. Push through those last sets of muscle ups to finish strong today!  

EMOM for 12 mins
2 Squat clean starting @65% adding 2.5% every 2 mins

8 x 1 Rack Pulls above the knee @97.5, 100, 100, 100, 102.5, 102.5, 105, 107.5%

Core Work:
1:00 Total L-sit
100 Hollow Rocks
1:00 total GHD parallel Hold

Run 1 mile
120 ft Handstand Walk
60 Wall-balls @30/20#
30 Deadlifts @185/115#
15 Muscle-ups

Connor MartinComment