AMRAP 4:

Buy-in: 9 Ring Muscle Ups

9 Power Snatch 42,5/30kg
9 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

Buy-in: 7 Ring Muscle Ups

7 Overhead Squats 52,5kg/37,5kg
7 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

Buy-in: 5 Ring Muscle Ups

5 Squat Snatch 60/45kg
5 Bar Facing Burpees

• Conditioning category Threshold. Athletes will hold their maximal sustainable pace throughout each interval.

• The Ring Muscle-Ups will depend on your capacity. If you can hold on for unbroken sets, let's do it. If you know you are going to need break or two, let's choose a strategy that will call for the least amount of rest between sets.

• For the power snatches and overhead squat let's aim to hold on for unbroken sets. For the Squat snatches we can either hold on for touch and go sets or just go right to singles.

Let´s use the burpees as a pacer. We can move at a speed that allows us to stick to our plan on te barbell.