WARMUP
2 ROUNDS (BARBELL COACH LED)
6 High Pulls
6 Muscle Snatch
6 Behind the Neck Snatch Grip Press
6 OHS
6 Drop Snatches (Quarter Squat Depth)
Into…
2 ROUNDS
8 Scap Pull-Ups
8 Kip Swings (Rings or Bar)
:20 Top of Rings Support
:20 Bottom of Rings Support
6-8 Ring Dips or Push-Ups
8 False Grip Ring Rows
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 3 TNG Power Snatches*
MIN 2 – 2-3 Gymnastics Pulling Options**
*Start Light and build up to or slightly past Workout Weight.
**Pulling Options…
Jumping Pull-Ups
Pull-Ups
Chest to Bars
Ring Muscle-Ups
(No Measure)
WORKOUT
FOR TIME
21 Power Snatches (95/65)
12 Ring Muscle-Ups
15 Power Snatches (115/75)
9 Ring Muscle-Ups
9 Power Snatches (135/95)
6 Ring Muscle-Ups
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 16 MINUTES
21-18-15-12-9
Power Snatches (Athlete Choice)
Ring Muscle-Ups or Pull-Ups
*P1 works while P2 rests. Split work as needed. If you finish the round of 9 start back at the round of 21.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)