Sep
23
2020

WEDNESDAY

WARM UP:

2 ROUNDS
ROW 500M
7 INCHWORM
7 KETTLEBELL SNATCH (LIGHT) 7 REPS EACH LEG
7 KETTLEBELL OVERHEAD SQUAT (LIGHT) 7 REPS EACH LEG

EVERY 7 MINUTES COMPLETE: (EACH SET SHOULD BE DONE IN LESS THAN 3 MINUTES, THAT’S YOUR TARGET)
6 BAR MUSCLE UPS
5 SQUAT SNATCH @155/105
4 BURPEE BAR MUSCLE UPS
3 SQUAT SNATCH @205/145
***COMPLETE 4 ROUNDS OF THIS ***



THE MODIFICATION’S ARE
**10 PUSH UPS AND 10 PULL UPS, THIS IS IN PLACE OF THE 6 BAR MUSCLE UPS
**IF YOUR SNATCH SUCKS ASS, ESPECIALLY YOUR SQUAT SNATCH YOU CAN DO SQUAT CLEANS INSTEAD.
**THE MOD FOR THE BURPEE MUSCLE UP IS BURPEE PULL UP
4 BURPEE BAR MUSCLE UPS WOULD BE 4 BURPEE PULL UPS

***WHEN SCALING THE WEIGHT FOR THE SNATCH THE 1ST SET OF SNATCHES SHOULD NOT BE MORE THAN 60% AND THE 2ND SET SHOULD NOT BE OVER 80% OF YOUR 1 REP MAX.

(IF YOUR SNATCH IS A TERRIBLE RESEMBLANCE OF THE GIRL PUKING IN THE EXORCIST YOU SHOULD PROBABLY GO TO THE OLY CLASS ON THE WEEKENDS).






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