130723

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Hang to Inverted on Rings x 2-4 reps
(Handstand walks are getting better, I was able to walk ~5-7 yards consistently. Though fatigue definitely impaired control. worked on setting my shoulders and hands forward. Havent done muscleups since the open so it was good to get some in finally. tough to work straight hang to inverted because my rings are so low. worked on to skin the cat, then a pike kip out to inverted hang.)

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+% (195, 205×4)
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load. Need to work footwork and good setting of the shoulder. also pushing myself under the bar and a good vertical angle on back femur. 

C.
Three sets of:
Push Press x 2-3 reps
Rest as needed

155, 165, 175

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Muscle-Ups
6 Ring Dips from Muscle-Up Station
9 Toes-to-Bar

4+1 
hands were hurting bad today.