130925

A.
Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 45 seconds
Strict Toes to Bar x 8-10 reps

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch [145#]
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
worked up to 255, felt good

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

D.
Three sets for times of:
Row 500 Meters (1:45- 1:50 pace)
50 Double-Unders
15 Handstand Push-Ups (strict)
Rest 4 minutes
3:15 (2 trips, 1 break hspu)
3:04 (no trips, UB hspu)
4:04 (two trips, 2 break hspu)

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