Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip extension)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Thruster warm-up – 2 @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Snatch warm-up – 2 @ empty barbell
3 Hang muscle snatch
3 Overhead squats
3 Hang power snatch
3 Snatch balance
3 Hang squat snatches
+
Build to workout weight for thrusters and squat snatches
* Practice few sets of wall walks and bar muscle-ups between weights
+
@ workout weight
200m Run
5 Thrusters
3 Bar muscle-ups
3 Squat snatches
2 Wall walks