Snatch: 1RM – 20 minutes
Snatches – we’ll be retesting our snatch after last cycle. Squat is preferred, but lets test our strongest movement today.
3RFT (15 min cap) 400m run 16 Single Arm DB Hang Clean and Jerk 50/35 | 35/25 | 25/15 10 C2B Pull Ups | Pull Ups | Assisted Pull ups/Ring Rows
Workout – Use the run to recover as the DB and C2B Will be a little grippy.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
