Part 1:

Run 1 Mile OR Row 2,000 M

*Does not need to be max effort

Part 2:

15 Power Snatches (95/55)

15 Overhead Squats (95/65)

5 Muscle Ups (optional)

10 Bar Facing Burpees

 

10 Power Snatches (115/65) 

10 Overhead Squats (115/65)

5 Muscle Ups (optional)

10 Bar Facing Burpees

 

5 Power Snatches (135/85)

5 Overhead Squats (135/85)

5 Muscle Ups (optional)

10 Bar Facing Burpees

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*Front Squats can replace the overhead squats

*No more than 7 muscle up attempts per round

*Bar Muscle Ups ARE allowed

*Athletes do NOT need to add weight to the bar each set

*Approximate loading percentages if you choose to add weight (55%, 65%, 75%)

 

 

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