SATURDAY 10/12

AM

"Death Stretch" - 1 x 2 min/leg, squeeze stretch side glute and get tall

Empty bar shoulder/Tricep stretch for rack pos. - 3 x 30 sec

A. Squat Snatch: build to a heavy single (160lbs.)

B. 30 Muscle Ups for time. (13:42)

--7 min recovery when done--

C. 4 rounds for time:

10 alt'ng Pistols

1 No Ft Rope Climb to 15'

(3:28)

Notes:

-Felt a bit distracted on the squat snatch. Had trouble getting under the bar. Can usually get closer to 180lbs. 

-Felt great on muscle ups just lacking technique to string together multiple reps. 

-Felt great on MetCon. 

PM:

-60 min mellow recovery bike ride.