Workout of the Day:
AMRAP 3 Minutes
5 Front Squat 135/95
5 Pull Ups Strict (See if some of the guys can do muscle ups)
AMRAP 3 Minutes
7 DB Hang Power Snatch Each Arm 35/20
14 Air Squats
AMRAP 3 Minutes
14 Calories on Rower
7 Burpees Over Rower
** Rest 3 minutes between each AMRAP.
*** Do all three AMRAPS then repeat.
Competition:
A. Snatch Balance 3×3. Rest as needed (this becomes part of warm up, focus on footwork and drive up).
B. Snatch Above Knee Off Block 4×3. Rest 2min btw sets (make these look good, drop the weight after each rep, go heavier than last week).
C. 3x 2 Snatch Grip Push Press + 1 Overhead Squat, Rest :90 btw sets (add weight from last week, attempt 1RM snatch and above) + Muscle Up Biathalon (try and give at least 30min for this).
400m Run
18 Muscle Ups (Rings or Bar)
400m Run
15 Muscle Ups
400m Run
12 Muscle Ups
**Run 200m Penalty for dropping off rings**