A1. Upright ring hold; 20-30s; rest 20s
A2. Strict Pull Ups; Amrap; rest 15s
A3. Stric Pull Ups; 2.2.2.2; rest 15s / 3 minutes x 4 sets
AMRAP = 20/19/16/13. Pullups got hard, but the ring hold was an easier entry (compared to previous weeks) so maintained slightly higher reps. Cluster was fine.
B1. Weighted pull ups @20x1; 3-5 reps; rest 30s
B2. GHD Sit up; 15-18 reps; rest 20s
B3. FLR on rings; 30s; 3 minutes x 4 sets
Pullups same as last week, 4 @ 40 for each set.
C. Sled Push; 50ft - moderate/high turnover
Hang Power Snatch @ 95 - amrap
Sled Drag; 100m - Grinding effort
Hang Power Clean @ 95 - 6-8 Reps
2 Minute rest x 4 sets
Snatch = 10/7/6/5. Cleans = 8 reps all sets. Adding the cleans in definitely impacted the snatches a bit, especially on sets 3+4. I probably could have eked out an additional rep each set but they would have been UGLY so didn't push it.
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