Warm up: 2 rounds
250M Row
5 muscle snatch
5 OHS
3 bar kip swing
2 C2B Pull up>>> jumping
1 bar mup>>>> jumping
Workout#1: EMOM 15 (ALT)
7 Front Squats, 75% of 1RM
7 Sandbag cleans,100/75
7 ring dips>>>bar>>>negatives
Workout #2: For time ( 12 MIN CAP )
3 ROUNDS OF:
10 Snatches, 95/65
12 Bar Facing Burpees
–Rest 3 Mins–
3 ROUNDS OF:
10 Bar Muscles ups>>> c2b>>kip>>banded kip
12 Bar Facing Burpees
RPE 8-9
Coaches note: 12 min cap includes the 3 mins of rest. use hook grip on snatches to save shoulders for muscle ups/pull ups in part two. this is a benchmark workout for the week. move through burpees at a pace you can sustain through the whole workout.