Tuesday, August 29th 2023

WARM UP – rower, KB

:90 row

20 KB swings

10 sprawls

MOVEMENT/MOBILITY – KB, pull up bar, barbell

:30 stand on 1 leg / side (close eyes if possible)

:25 stand on 1 leg w/ opposite knee up / side

:20 single leg RDL iso hold / side

6/6 KB arnold press

6/6 split stance KB shoulder press, knee 1″ off ground

100′ single KB overhead carry / arm

:20 chin up iso hold OR ring row hold

:10 wide grip pull up hold OR ring row hold w/ elbows wide

*grab barbell

8 muscle snatch from standing, no legs, upper body only

8 snatch grip deadlifts

6 snatch grip BTN strict press

6 snatch pulls w/ shrug (arms straight)

PRIMER – empty barbell

6 drop snatch into power position, receiving lower and lower each rep. End just above parallel

*use training bar or pvc for this if overhead is a struggle

OLY STRENGTH

EMOM x 10

1 Power Snatch

2 OHS

*start light and build, focus more on movement quality and range of motion than load

METCON

5 Sets

AMRAP – 1

10 C2B (Rx+4 Ring Muscle Ups)

Max Rep Power Snatch @ 95/65 (Rx+115/80)

:60 rest b/t then

@ 11:00

40/32 Cal Row

2 Scores = total reps AND row time

NOTES

Barbell must be cycled. MU or Pull ups need to be unbroken for more sets than not. Row HARD on second part.

SCALING 10 Pull ups – 6 Pull-Ups -10 Jumping Pull-Ups