Muscle Snatch 5x1

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

EMOM 10

2 x Speed bench press @ light weight

Skills EMOM 15

1 min : 1 rope climb

2 min : 0:30 hs walk/ hs 0:30 step to plate/0:30 Hs/ 0:30 bar hold over head@50-70% BW

3 min : 16 pistols alt.

How did it go?

EMOM 49

1 Minute : 10/7 Cal Row
2 Minute : 6 Plyo Push-Ups + 10 Air Squat
3 Minute : 0:30 Handstand ( Free / Wall )
4 Minute : 15 Strict Knees To Chest
5 Minute : 10/7 Cal Bike
6 Minute : 4 Box Jumps 30"/24"
7 Minute : 30 Double Unders

10x 2min ON/2min OFF

A) 25 Wall Balls
+
Max Cal Row

B) AMRAP of
5 Toes-to-bar
5 Push-ups

C) 21 KB Swings
+
Max Cal Bike

D) AMRAP of
2 Wall Walks
4 Box Jumps
8 Squats

E) 16 DB Snatches
8 DB Lunges
+
Max Shuttle Runs (7m)

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/43kg)
200 Meter Run / Row 250m

Goal: 4+ rounds
Rx+: 70/47kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra:
Bent Iso row 3x12reps (use red or blue band, 3 sec hold each rep )

Front Squat: Build to a heavy single in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

Hang Power Snatch + Hang Squat Snatch

Every 60-90sec x9, add loading by feel.

Keep the loadings light! Heaviest set with RPE 3+

Kipping OR Butterfly Pull Up/C2b training for 15-20 minutes