Context: Competition – Go head to head with someone else in class!
Dynamic Warm Up : 3 rounds of:
5 PVC Pass Throughs,
5 PVC OHS,
5 Kip Swings.
Then 3 sets of 5 with an empty Barbell:
Goodmornings,
Back Squat,
Behind the Neck Presses Snatch Width,
Heaving Snatch balance
For quality: Ring Muscle Up Progession, 8 mins
Spend 8 Min Working on Ring Muscle Up Progression
(0-2 Min. Low Ring Transition Drills,
2-4 Min. Jumping Muscle-Ups,
4-6 Min. High Ring Kipping Drills,
6-8 Min. 1-4 Ring Muscle-Ups).
Metcon: For total time:
3 rounds of:
10 Snatches, 95/65 lbs
12 Bar Facing Burpees
— Rest 3 mins —
3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees
Time cap: 12 mins (including 3 min rest period)
For Time or AMREPS (12 min time cap):
Snatches (Health: 45lb, Athletic*: 65lb, Performance: 95lb) or 15 Single Arm DB Snatches (15lb, 30lb*, 45lb)
Bar Facing Burpees (Health: Step Overs)
Bar Muscle-Ups* (Health: Ring Row to Support, Athletic: Kipping Pull-ups) Bar Facing Burpees (Health: Step Overs)
Optional hypertrophy: 3 rounds
30 Banded Tricep Press Downs
14 Glute Ham Raises