-5mins to build-
A) EMOM 7mins:
Up to 30 double unders
+
2 Hang squat snatches
-1min rest-
EMOM 3mins:
1 Hang squat snatch
–
B) For time:
200m Run
10 Alt db snatches – up to 30/22.5kg
30 Pull ups
200m Run
10 Alt db snatches
20 Alt pistols
200m Run
10 Alt db snatches
10 Bar muscle ups
200m Run
10 Alt db snatches
20 Hspu
200m Run
10 Alt db snatches
30 Pull ups
–
Notes:
Part A – for our oly lifting today we have it paired up with some skipping, this will start to bring a slightly different aspect to the snatch due to the pressure of getting the skipping done in time to allow enough of a buffer to get the snatches done within the same minute. We are aiming to increase each in weight in each round so take that in to consideration as well as that is more time used up. For the double unders, you are choosing your own amount of reps here but no more than 30 (60 singles), you should be off your rope within 30 seconds (tops).
–
Part B – For our conditioning today we have some heavier than usual db snatches, saving grace being that the reps are broken up to a low level so don’t be afraid to try a little heavier than your norm here.
Other than the run and the snatches staying the same through out this workout the reps will change for the gymnastic movements. 30 pull ups off the bat is quite a few for most so be strategic here in how you approach these, there’s only a quick run before you are back on to the heavy db again so if you push your grip to much too soon it will take it’s toll with these.
Smooth and steady on the pistols so you aren’t wasting energy jumping around trying to correct yourself because you are trying to go too fast.
For the bar muscle ups if you are scaling down past a banded bar muscle up do 10 t2b + 10 press ups instead.
And for the hspu, scale down to a height that allow you to get these done in 4 sets (tops).
