Gymnastics: Toes to Bar + Chest to Bar + Bar Muscle Up Complex
EMOM 6 minutes to complete two of the following Complex:
1 toes to bar 1 chest to bar 1 bar muscle up all in succession without coming off the bar!
Weightlifting: Squat Snatch
EMOM for 10 Minutes of 1 Squat snatch with a pause at the knee. Work at 70% of your 1 rep max. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar. Drop under the bar as you would with any other snatch. If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat. Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.
WOD:
3 minute AMRAP of:
- 20 Box Jump Overs 24/20″
- Max Power Snatches 75/35#
REST 1 minute then
3 minute AMRAP of:
- 20 Box Jump Overs 24/20″
- Max Power Snatches 95/55#
REST 1 minute then
3 minute AMRAP of:
- 20 Box Jump Overs 24/20″
- Max Power Snatches 115/75#
REST 1 minute then
3 minute AMRAP of:
- 20 Box Jump Overs 24/20″
- Max Power Snatches 135/95#”
SCORE IS TOTAL REPS ACROSS ALL AMRAPs, note down your reps after each individual AMRAP!