*Do a set every minute.
3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
Movement Prep/Activation
1-2 Sets
1:00 Echo Bike (moderate)
10 Overhead Squat (45/35)
10 Hanging Ring Scap retractions
5 Ring Kip to Swing
3-5 SUPER Slow Ring Dip
-Then-
Warm up to workout weight w/1 Muscle Up after each set.
Workout Prep
1 Set (at workout pace)
4/2 Calorie Echo Bike
3 Overhead Squat (at workout weight)
2 Ring Muscle Up
4 sets
18/14 Calorie Echo Bike
12 Overhead Squat (135/95)
6 Ring Muscle Up (OR 9 Burpee Pull Up)
-rest 1:1 b/t sets-
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Time each set: sub 2 minutes
-
Time Cap each set: 2 minutes 30 seconds
Scale:
- The SCALING aim is to use a rep scheme you can keep unbroken or close to unbroken and smooth.
- Scaling option to finish near the target score:
- 4 sets
15/12 Calorie Echo Bike
9 Overhead Squat (135/95) (OR 12 at 115/80)
4 Ring Muscle Up (OR 6 Burpee Pull Up)
-rest 1:1 b/t sets-
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Barbell Prep
Burgener Warm up Snatch – 3-5 reps at each position
Skill Transfer Exercises Snatch – 3-5 reps of each movement
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch