10:00 Bar Muscle-Up Development & Scaling
FOR TIME
50 Alt.DB Snatch (50/35)
30 Single DB Front Rack Box Step-Ups (24/20)
20 Bar Muscle-Ups / C2B Pull-Ups
30 Single DB Front Rack Box Step-Ups (24/20)
50 Alt. DB Snatch
15:00 Cap — Get as far as you can!
EMOM x 18 MINUTES
Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders
Min 2 – 10 Burpee Over Bar + 30 Double Unders
Min 3 – Rest
If all reps in all rounds completed post 18 rounds to score. Rest is a freebie round.
COOL DOWN
5:00 Slow Cool Down on Bike or Rower
Build to Moderate Load
2 rep Pause Snatch w/ 3s pause at knee
https://www.youtube.com/watch?v=IThtkoY30F0
AMRAP x 12 MINUTES
12 Hang Power Snatch (95/65)|(65/45)
12 Pull-ups
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
FINISHER
Posterior Chain Pump
3 SETS
30 Glute Bridges
*Every 10 reps, pause at the top and hold for :15
21-15-9 reps for time of:
Squat Clean and Jerks 95/65
Strict pull-ups
Med Ball Sit-Ups 20/14
WORKOUT
8 SETS
:30 Max Effort DB Thrusters
Rest :30
:30 Max Effort Burpees
Rest :30
5:00 Double Under Tutorial
5:00 Push Jerk Progression
EMOM x 21 MINUTES
Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105)|(115,75)
Min 2 – 40 Double Unders
Min 3 – Walking Rest
12 minute Gymnastics EMOM:
Min 1: 8-12 C2B / Pull-ups / Banded Strict Pull-ups
Min 2: 30s Freestanding handstand / headstand / wall hold
Min 3: 10 alt pistols / 10 alt candlesticks to pistols / 10 candlesticks
5 Rounds for time:
7 Front Squats 135/95
9 T2B
10:00 Practice or Scaling HSPU or HS Hold
*Focus on this session is creating an active press into the ground and maintaining proper body position in HS and HSPU
AMRAP x 6 MINUTES
12 Kettlebell Swing (53,35)|(35,26)
6 HSPU
-Rest 3:00-
AMRAP x 6 MINUTES
12 Kettlebell Swing (53,35)|(35,26)
6 HSPU
FOR TIME
“ELIZA-PLUS”
27-21-15-9
Power Clean (135,95)|(95,65)
Ring Dip or HR Push-up
