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Ring of Fire

POWER SNATCH

On the Minute x 10
1 Power Snatch
Let’s go by feel today, drilling in good movement, versus trying to find a one rep max. Aim today is to build to a well-executed heavy.

Set #1 – 60% of 1RM Snatch

Set #2 – 63% of 1RM Snatch

Set #3 – 66% of 1RM Snatch

Set #4 – 69% of 1RM Snatch

Set #5 – 72% of 1RM Snatch

Set #6 – 75% of 1RM Snatch

Sets #7-10 (4 sets) – Build to a heavy single for the day.

 “RING OF FIRE”

Ascending Ladder for 9 Minutes:
1 Ring Muscle-Up, 1 Power Snatch (135/95)
2 Ring Muscle-Up, 2 Power Snatch (135/95)
3 Ring Muscle-Up, 3 Power Snatch (135/95)
4 Ring Muscle-Up, 4 Power Snatch (135/95)
5 Ring Muscle-Up, 5 Power Snatch (135/95)
Continue to add (1) to each movement per round.

 

OPEN/PERFORMANCE:

2 Chest to Bar Pull Ups -4 Chest to Bar Pull Ups (adding 2/round) 135/95 Power Snatch

 FITNESS:

2 Pull Ups – 4 Pull Ups (adding 2/round) 75/55 Power Snatch

  • Add total repetitions together for score.
  • If we are not completing ring muscle-ups today, let’s complete 2 for 1 CTB Pull-Ups (2 CTB PU in the first round, 4 CTB PU in the second, etc).
  • On the power snatch barbell, we are looking for a load that we are very confident we could complete 5+ repetitions unbroken.
  • A heavier stimulus today, but a load that we could complete steady singles throughout.

RECOVERY

2 Rounds: 10 Plate Raises + 20 Banded Pull Aparts

Crossover Symmetry

Melinda MettenRing of Fire

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