Overall Dynamic Body Stretch
1 set:
1:00 row
10 elbow-to-instep + reach
:30 scap pull-up
1 set:
1:00 row
10 elbow-to-instep + reach
:30 kip swing
– :15 of small kip swings, :15 of big kip swings
SNATCH INSTRUCTION AND BUILD-UP
1 set:
8-10 touch-and-go muscle snatches
8-10 touch-and-go power snatches
– Rest :30-1:00 between movements
BAR MUSCLE-UP // PROGRESSION WOD MOVEMENT
3 kip swings + 3 kips
3 pause kipping pull-ups
2-3 x climbing BMU drill
2:00 of bar muscle-up practice
TEST-ROUND
1 set:
100/150-m row
10 power snatches / workout weight
3 bar muscle-ups / work out movement
For time:
400/500-m row
then…
24-18-12:
Power snatches (55/75 lb)
12-9-6:
Bar muscle-ups
then…
400/500-m row
INTERMEDIATE
For time:
400/500-m row
then…
24-18-12:
Power snatches (45/65 lb)
12-9-6:
Chest-to-bar pull-ups
then…
400/500-m row
BEGINNER
For time:
400/500-m row
then…
15-12-9:
Power snatches (35/45 lb)
Jumping pull-ups
then…
400/500-m row
:30 scorpion stretch/side
1:00 seated straddle stretch
Power snatches that are light enough to complete 15 unbroken reps.
Bar muscle-ups completed in 3-4 sets every round.
Row distance should be completed in 2:00 or less.