Fun day at the gym on Monday, with “Karen” out of the way (badass performances, check out the comments on Monday’s post) we spent some time messing with handstands, muscle-ups, and butterfly kips – three of the more challenging and exciting movements to do and to watch. There were some great advances made there, and most notably Tracy getting up against the wall in a handstand for the first time and Kenny rocking 15 consecutive Bar Muscle-ups! Truly impressive work!
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Strength: Hang Clean 10-10-10 (start at 50% of 1RM Clean and Jerk and move up if possible each set)
Work Capacity:
For time:
– Row 1000M
– 50 Pistols (alternate legs)
– 30 Hang Cleans, 185/125 lbs
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