Get comfortable with the higher skill work today; lighter barbell, rope climbs and double unders. Focus on explosive hips and getting that bar moving fast for the muscle snatches while managing shoulder fatigue on the ropes! Keep the muscle snatches to 3 sets, and double unders to 1:00 max per round. Shoot for 3-5 rounds total!
WORKOUT
AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under
(Score is Rounds + Reps)
FINISHER 3 SETS*
20 Banded Face Pulls 20 Banded Tricep Pull Down 20 Alt. V-Ups
*All sets should be performed with a light or moderate band. (No Measure)
Snatch 5×2 80-85%
Pull+power clean (1+1)x3@ 85% of PC
F. Squats 90% Fs 3×2
RDLs 3×3 Heavy
Bent row 3×3 heavy
Lat flies 3×10
-Bent rows should be too heavy to do from a static position