Recommended Warm Up (10 Minutes):
Stretch as a Class
*Shoulders, Lats, Wrists, Hips
15 Minute AMRAP:
With Remaining Time, AMRAP:
Power Snatch (135/95#)
15 Sit Ups after each round
*Athletes should have 8-10 Minutes to work on the ladder. Add 1 Rep each round. 15 sit ups to finish each round. Power Snatches should just me fast singles. Pick your weight accordingly.
10 Minute EMOM:
5 Muscle Ups
*Pick either Muscle Ups, Chest to bar Pull ups or Pull Ups to work on for this EMOM. Each Minute you should hit 1-2 good sets for your movement you are working on. Spend some time before this going over each of the movements.
5 Muscle Ups 10 Chest to Bar Pull Ups 10 Pull Ups (band if needed)