First workout of the new year!
w/u- 4 x {200m run+8 strict pull-up+8 box jumps@30″}
4 x 8 push press @ 165#
Find 1 RM hang power clean. I hit 216# just missed 226#. Way off my PR of 245#
Complete following for time:
- 9 muscle-ups
- 3 hang power cleans @ 185#
- 25 air squats
- 6 muscle-ups
- 6 hpc
- 50 air squats
- 3 muscle-ups
- 9 hpc
- 75 air squats
My time was 9:12.
4 x 10 reverse hyper @ 200#
A little behind is better than a great big behind!