BAR MUSCLE UP
Skill practice
-Straight arm jumping Bar MU
-Under chest pull
-Gymnastic kip

For time:

200 Air Squats
150 Double Unders (300 single unders)
100 Push Ups

Time Cap : 16

For time:

Run 400m
37 Burpee to plate (15kg)

3 RFT:

Run 400m
Row 350/325m

TC 13

Snatch, Single

(Muscle Snatch, Power Snatch, Full Snatch)

10 minute.

"Air Force"

20 Thrusters 42,5/30kg
20 Sumo Deadlift High-Pulls 42,5/30kg
20 Push Jerks 42,5/30kg
20 Overhead Squats 42,5/30kg
20 Front Squats 42,5/30kg

4 Burpees at the top of each minute (start at burpees)

at the gym version


1.
Snatch

3 x 2 muscle snatches + 2 snatch balance

3 x 2 squat snatches + 2 hang squat snatches

3 x 4 overhead walking lunges / reverse lunges + 4 overhead squats

*First complex is strictly for technique and speed. On the second complex you can go heavier. You can drop the bar after first squat snatch and re-grip. Straps are also allowed. Third complex is an accessory set - strength & stability work for back, shoulders and core.

2.
Conditioning
”Intervals”

Every 4 minutes x 5

30 sec assault bike / sled push
10 Ground to overhead
10 Burpees

*Aim is to go pretty hard here. Bike or sled is not all out - you still have to able to crab the bar straight after the 30sec. Weights for GTOH should be light so you can go 10 unbroken reps every time. Burpees - just keep moving! You should have at least about 2 minutes to rest before going for another round.

OR

Anywhere version

1.
Strength
EMOM18 (3rounds)
1. 8-12 Odd object single arm sots press (R)
2. 20 meter single arm over head carry (R)
3. 8-12 Odd object single arm over head squat (R)
4. 8-12 Odd object single arm sots press (L)
5. 20 meter single arm over head carry (L)
6. 8-12 Odd object single arm over head squat (L)

*Any weight works for this one. Slow and controlled tempo!

3.
Conditioning
”Intervals”

Every 4 minutes x 5

30 sec stair/hill run / sprint run
15 squat jumps
10 burpees

*Aim is to go pretty hard here. Feel the burn on those squat jumps after the run and finish up with some nice burpees. You should have at least about 2 minutes to rest before going for another round.

EMOM x10
1) Row/Airbike...
2) 15 KBS

For time:

50 Reverse lunge
50 Sit ups
50 OHS 40/30kg
50 Sit ups

as AMRAPS:
1) 12 Wallball + 6 TTB
2) Row 10/7 kcal + 8 Burpee