Skills and weights! WORKOUT: 15 SQUAT Cleans (60-65%)(83/135#) 12 Burpee Box Jump OVERS (20/24″) 9 Bar Muscle Ups REST 3-4 MINUTES 12 SQUAT Cleans (70-75%)(103/185#) 10 Burpee Box Jump OVERS (20/24″) 7 Bar Muscle Ups REST 2-3 MINUTES 9 SQUAT Cleans (75-80%)(123/225#) 8 Burpee Box Jump OVERS (20/24″) 5
Getting heavy! POWER: Every minute on the minute for 8 minutes perform the following: 1 Hang or Floor Power Clean @ 90% 1RM (Pick the weaker position of the two) * Goal is to make all 8 reps/rounds, but if things get rough take a round off as rest,
Kettlebells! SKILL: 10 minutes KB/DB Snatches up to a heavy load… WORKOUT: 12 RUSSIAN KB Swings (53#/70#) 6 Alternating KB Snatches (53#/70#) 3 Bar Muscle Ups (Sub: Ring/Bar Dips) * 2:00 AMRAP * REST 2:00 (PARTNER WILL GO) 5 total rounds (20:00 total) for max total reps
A few spots left for 16.3 today! Come cheer people on from 11 until 1pm today! OPEN WOD 16.3: As many reps as possible in 7 minutes: 10 Power Snatches (55#/75#) 3 Bar Muscle Ups SCALED: 10 Power Snatches (35#/45#) 5 Jumping Chest 2 Bar Pull Ups
16.3 Practice… SKILL: 3-5 Jumping Bar Muscle Ups * Start at an easy height and work on proper body positioning and transition over the bar, working to a lower box as you go… * 5-10 minutes SKILL: 1-3 Banded Bar Muscle Ups * Start with a thinker band
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