Warm Up:
On a 5:00 clock:
2-4-6-8 … etc.
Ring Rows
PVC Pass-throughs
Jumping air squats
Skill Work:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.
BMU Review:
1 set:
5 kip swings
3 small kip swings + 3 big kips
3-5 kipping pull-ups
3:00 of BMU, C2B, and pull-up practice
WOD:
AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups
Intermediate:
AMRAP 10:
12 alternating DB snatches (20/35 lb)
4 chest-to-bar pull-ups
Beginner:
AMRAP 10:
12 alternating DB snatches (10/15 lb)
4 banded pull-ups
Movement scaling options:
Alt. DB snatches: Load, DB hang snatches, single-arm options
Bar muscle up: Jumping BMU, chest-to-bar pull-ups, kipping pull-ups, ring rows
Limited equipment option:
AMRAP 10:
12 DB snatches (35/50 lb)
4 inverted burpees
Cool down:
1 set:
1:00 barbell bicep mash/arm
1:00 barbell forearm mash/arm
1:00 double forearm stretch on wall