6 AMRAP
200m Row
30 Seconds Pull Up Hold
3 Muscle Snatches + 2 Overhead Squats + 1 Hang Snatch (Empty Barbell)
Every 1:30 minutes perform:
Set 1- 1 Power Snatch + 1 Hang Squat Snatch @75%
Set 2- 1 Power Snatch + 1 Hang Squat Snatch @80%
Set 3- 1 Hang Squat Snatch @82%
Set 4- 1 Hang Squat Snatch @85%
Set 5- 1 Hang Squat Snatch @87%
Set 6- 1 Hang Squat Snatch @90+% (Build to a heavy single for the day)
Set 7- Rest
Set 8- For Time: 10 Squat Snatches 135/95 lbs (Use same weight as last week)
6 Sets
Every 1:30 minutes perform:
Sets 1–3: 3 Unbroken Bar Muscle-Ups (Focus: Rapid hip turn-over & minimal dip at the top)
Sets 4–6: 4 Unbroken Bar Muscle-Ups (If feeling fast; otherwise maintain 3 reps)
Rx+:
6 Sets
Every 1:30 minutes perform:
5 Calorie Echo Bike (Sprinted in <10 seconds)
Directly onto the Rings (3 Unbroken Muscle-Ups)
Sc:
Every 1:30 minutes perform:
Sets 1–3: 3 Assisted Bar – Bar Muscle-Ups (Focus: Rapid hip turn-over & minimal dip at the top)
Sets 4–6: 3 Banded Bar Muscle-Ups (If feeling good otherwise perform 4 Assisted Bar reps)
For time:
3-6-9-12-9-6-3
Toes to Bar
*In Between sets perform 5 Single Dumbbell Devil Press (50/35) lbs
Goal: 7 min.
Time Cap: 10 min.
*Note last weight (set 6) and set 8 with time.