Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Alt T Push Ups
12 Squats
Prep (8 min)
1×3-5 Kip Swings + 6 Alt DB Snatch (light)
Row :30 starting slow and building pace each stroke
1×3-5 Kip Swings + 6 Alt DB Snatch (working weight)
Row :30 starting moderate and building pace each stroke
1x 2-3 Bar Muscle Up attempts or scaled version
Met Con
3 Rounds
In 3 Minutes:
24 Alt DB Snatches (M:70/50/40/30; W: 45/35/25/20)
Max Bar Muscle Ups* in remaining time
Rest 3 Minutes
In 3 Minutes:
Row 500/350 meters
Max Push Ups in remaining time
Rest 3 Minutes
*Bar Muscle Up scaling options:
– Chest to Bar Pull Ups
– Pull Ups
– Jumping Pull Ups
– Ring Rows
