Recommended Warm Up (10 Minutes):

15 Calorie Bike

15 Calorie Ski

15 Shoulder Rolls (pvc)

With an empty Barbell:

5 High Pull

5 Hang Muscle Snatch 

5 5 Muscle Snatch

5 Power Snatch


Every 2 Minutes for 10 Minutes:

5 Muscle Ups

15/12 Calorie Bike Erg

Every 2 Minutes for 10 Minutes:

5 Hang Power Snatch (135/95#)

15/12 Calorie Bike

*The bike should be SPRINTS!  This is 20 minutes total!  The first 5 rounds you are doing muscle ups, the second 5 rounds you are doing hang snatches.  Stagger the start by 1 minute if you have to split into 2 groups.  Pick a weight for the hang snatches so you can stay unbroken. The muscle ups or pull ups should be no more than 2 sets each round!

Scaling Options:

5 Muscle Ups  10 Chest to Bar Pull Ups  10 Pull Ups


7 Minute EMOM:

6 Power Snatch @ 60% of 1RM

*60% of your best Power Snatch!  These should be all touch and go.  Should be challenging after 3-4 minutes.  Work on technique and making the first and last rep look the same each set.

Skill Work