Bar Muscle-ups

Technique + Progression

EMOM 12

1. 40s DU
2. 14 Pistols

Tabata

Ring Plank

3RM Tempo Backsquat

Find a heavy set of 3 tempo backsquats (33X1)

WOD

4 sets
3 min on / 1 min off
1. Row for meters
2. Medball run (9/6) for meters

Score is total meters

Muscle Snatch

3x 3 Hang Muscle Snatch
work up in weight

Power Snatch

4x 2 Low Hang Power Snatch
work up in weight

Snatch

5x 1 Snatch
work up in weight

Snatch Pull

5x 2 Snatch Lift Off (2 sec pause at knee) + 1 Snatch Pull + 1 Hang Snatch Pull @ ~ max single from C

Bike-Run Intervalle

In teams of 2:
3 rounds (YGIG for every set of Bike/Run)
20/15 cal Bike
200m run
15/11 cal Bike
200m run
10/7 cal Bike
200m run
Rest 3min
- 40min cap -

3-pos powersnatch

E2MOM for 10 min (high hang / hang / floor)

Snatch pulls

Every 30s for 6 min do 2 x 110 %

Segmented strict hspu (descents)

Emom6 do 3-5 segmented strict hspu (do 3 stops in each descent)

Wod

10-1 for time (TC 12)
Dumbell power cleans
Burpees

Accessories

5 sets ME frontlever hold (banded/tucked)
Rest 60s

3x5-8 each side half kneeling bottom up kb press