5 Sets (New set every minute)
1 Snatch @72-75% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @77-80% 1RM Snatch
1. Movement Prep/Activation
2 Shuttle Jog
10 PVC Pass Through
10 PVC Squat Snatch
10 PVC Overhead Squat
-Into-
2 Shuttle Jog
10 Kip to Swing
5 Kipping Pull Up
-Then-
Warm up to workout weights w/2 Chest to Bar Pull Up after each weight increase
2. Workout Prep
1 Set (at workout pace)
2 Overhead Squat (at first workout weight)
2 Chest to Bar Pull Up
2 Overhead Squat (at second workout weight)
2 Shuttle Run
2 Overhead Squat (at third workout weight)
At 0:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
15 Overhead Squat (115/80)
At 3:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
12 Overhead Squat (135/95)
At 6:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
9 Overhead Squat (155/105)
At 9:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
6 Overhead Squat (185/125)
At 12:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
3 Overhead Squat (205/135)
Intended Workout RPE: 9.0 – 90% – very high intensity
• Target Time each set: sub 2 minutes
• Time Cap each set: 2 minutes 30 seconds
2 minutes
Max Strict Ring Muscle Ups
Suggested Warm Up:
3 rounds of:
2 Box Ring Muscle Ups
5 Inchworm to Push Ups
15 Kip Swings on Rig or Rings
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
1-2 Sets
Burgener Warm up Snatch – 3-5 reps at each position