Vagabond Folks after phenomenal performances in this years Assault Bike Challenge
BS
1x5 @60
1x3 @70
1x2@80
1x2@90
1x1@95
1x1@ PR *no higher than 103%
if time left and you have some left, can climb from here
**perform your BS Cycle when is good for you today. If that is the AM / PM session; go off where you excel
am:
A. Snatch Balance + OHS ; build to max for the day *15 min time frame
B. Sqt Clean x 2 + FS x 2 + Jerk x 1
C. Push Jerk 5RM + 2x5@90
D. 10 min AB @70%
pm:
A. 3 rds
10 Muscle Ups
12 Deadlifts 155/103
9 hang cleans
6 shoulder to overhead
rest 10 min btwen rds
B. 10 min of Scap Recovery / Work
C. Light TGU Work
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