Skill
10 minutes to work through:
5 ______
10 Muscle snatches
10 Hollow to Superman rolls
Fitness: Jumping bar muscle-ups
Performance: Assisted bar muscle-ups (partner assists in the turnover by pushing upper back)
Open: Hip to Bar directly into bar muscle-up x3
*Treat the above as practice/prep to improve positions for the metcon*
Metcon
5 MIN AMRAP
4 Bar Muscle ups
8 Power Snatch
12 Burpees
Rest 3 minutes
Three rounds
**Pick up where you left off
Score = Total reps
Fitness: 8 Chest to Bar Pull ups (75/55)
Performance: 95/65
Open: 115/75
Athletes: Two technical movements today with the Bar Muscle up and Snatch. We will take you through a solid warm up and give good progressions. Come in ready to work.
