Skill Work:
EMOM 5:
5 hang power snatches
– Increase the loading across as many sets as possible.
WOD:
For time:
15 ring muscle-ups
30 hang power snatches (75/115 lb)
60 bar-facing burpees
Intended stimulus: 7-12 min
Intermediate:
For time:
10 jumping muscle-ups
30 hang power snatches (65/95 lb)
60 bar-facing burpees
Beginner:
For time:
10 low-ring muscle-up transitions
20 hang power snatches (35/45 lb)
30 bar-facing burpees
Home Workout:
For time:
15 hand-release push-ups
30 alternating hang dumbbell snatches (35/50 lb)
60 lateral burpees over the dumbbell
Movement scaling options:
Ring muscle ups: Reps, jumping muscle-ups, low-ring transitions
Hang power snatches: Load, dumbbell hang power snatch, hang power clean
Bar facing burpees: Reps, bar-facing burpee step-overs, burpees, up-downs
Cool down:
1 set:
200-meter cool-down walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side