RX
For time:
– 800/1,000-m row buy-in OR buy-out
then…
24-18-12:
Power snatches (25/35 Kg)
12-9-6:
Bar muscle-ups
then…
– 800/1,000-m row buy-in OR buy-out

INTERMEDIATE
For time:
– 800/1,000-m row buy-in OR buy-out
then…
24-18-12:
Power snatches (20/30 Kg)
12-9-6:
Chest-to-bar pull-ups
then…
– 800/1,000-m row buy-in OR buy-out

BEGINNER
For time:

– 800/1,000-m row buy-in OR buy-out
then…
15-12-9:
Power snatches (15/20 Kg)
Jumping pull-ups
then…
– 800/1,000-m row buy-in OR buy-out

DYNAMIC WARM-UP | 7:00
1 set:
1:00 row
10 elbow-to-instep + reach
:30 scap pull-up

1 set:
1:00 row
10 elbow-to-instep + reach
:30 kip swing
– :15 of small kip swings, :15 of big kip swings

SNATCH INSTRUCTION AND BUILD-UP | 10:00
Muscle snatch
Top-to-top muscle snatch
Power snatch
Top-to-top power snatch

1 set:
8-10 touch-and-go muscle snatches
8-10 touch-and-go power snatches
– Rest :30-1:00 between movements

BAR MUSCLE-UP | 9:00
3 kip swings + 3 kips
2-3 strict pull-ups
3 pause kipping pull-ups
2-3 x partner BMU drill (banded)
2:00-3:00 of bar muscle-up practice

TEST-ROUND | 3:00
1 set:
100/150-m row
10 power snatches
3 bar muscle-ups

STRETCHING | 7:00
2 sets:
:30 scorpion stretch/side
1:00 seated straddle stretch