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Monday 5 March

Warm Up

2 Rounds

5 ring rows

5 scapula pull ups

5 Back Squats with 45/35

5 OHS with 45/35

3 X Snatch Progression (HS/HSK/Snatch from ground) 45/35

* if doing retest skip part A and warm up for 18.2 retest

 

A) Muscle up (10 min cap)

3 Rounds

25% Max Ring M/u (M/U progression)

8 Barbell Facing Burpees

20% Max Ring M/u

8 Barbell facing burppees

 

B) 12 MIN AMRAP

1500 M Row

100 Double Unders

20 Ring Dips

100 Double Unders

1500 m Row

 

Or 18.2 retest 12 MIN For Time

1-2-3-4-5-6-7-8-9-10

DB Squat

Barbell over burpees

and 1 RM Clean in remaining time

 

C) Pausing Snatch from pos 2

Every 1:00

2 Second Pause at knee

2x2 75%

2x2 80%

2x2 85%

*scale is snatch balance/OHS/or power snatch

 

D) Back Squat

EMOM x 5

5 Back Squats at – 76%



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