Prehab

MetCon

Workout 19.4

For Total Time:

3 rounds of:

10 snatches 95/65

12 bar facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle ups

12 bar facing burpees

SCALED:

For Total Time:

3 rounds of:

10 snatches 65/45

12 bar facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar facing burpees

May step over the bar on the burpees

Time Cap: 12 minutes

Strength

Skill Work