Athlete Goal* – Get after some accessory / strength development with the (1111) strict pull-up…this is intentional with a stop above and below the bar. The EMOM should be HEAVY. Looking to test the ability to handle the heavy DB then sustain a pace on the gymnastics and match numbers.
EXTENDED
WARM-UP
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike (Moderate Effort)
MIN 2 – 5 Tempo Strict Pull-Ups (1111)
(No Measure)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps. (Score is Load)