SKILL
EMOM x 6 MINUTES
Practice one of below Pulling Options…
Option 1:
2 Hips to Bar + 1 Bar Muscle-Up
Or…
Option 2:
2 Dynamic Kip Swing + 1 Pull-Up
Or…
Option 3:
3 Simulated Kip Swing or 3 Jumping
Pull-Ups
WORKOUT
3 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
9 Hand Release Push-Ups
18 Slam Balls (30/20)
-Rest 1:30 b/t Sets-
EXTENDED WARM-UP
ON A 8:00 RUNNING CLOCK…
Build up to Workout Weights for Shoulder
to Overhead*
*Barbell comes from floor.
WORKOUT
FOR TIME*
10-9-8-7-6
Shoulder to Overhead (135/95)
Up-Downs Over Bar
Immediately Into…
5-4-3-2-1
Shoulder to Overhead (185/135)
Up-Downs Over Bar
*After each set complete 25 ‘Unbroken’
Double Unders. If miss before 25 are
completed, start that set of DU back at 0.
Max 3 attempts per set then complete 25
reps and move on. No additional penalty.
WORKOUT
FOR TIME*
200 Russian KB Swings (70/53)|(53/35)
150 Sit-Ups
100/80 Cal Bike
15 Rope Climbs
*Partition as needed to complete all reps.
STRENGTH
EVERY 1:30 x 6 SETS*
1 Snatch High Pull +
1 Hang Power Snatch +
1 Power Snatch
WORKOUT
AMRAP x 15 MINUTES
1 Power Snatches (155/105)*
15 Box Jumps (24/20)
100m Run
*Add 1 rep of Power Snatch after every
full round (1,2,3,4 and so on…).
