General Warm-up A
Then..,
EMOM x 6:00
1-5 Muscle-ups Ring/Bar
5 Pull-ups
5-10 Elevated Ring Rows
8-10 Ring Rows (False Grip)
Then…,
Every 30 seconds x 6 sets: (3min)
Snatch Pull +
Hi-Hang Muscle Snatch +
Snatch Balance / BTN push-press
Then..,
Every 2min. x 8 Rounds:
Row 200m/150m
2 Power Snatch (Build on feel)
*Power or Squat is fine.
Start light and build up. Gotta move quick though and touch and go reps are preferred.
Extra Credit:
Weighted Planks with a partner
3-4 Rounds:
1min. Plank with 45/35lb Plate
1min. Rest
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