8:00 AMRAP
45-second Row (build in
pace)
5 Snatch grip Deadlifts
(empty bar)
4 High Hang Muscle Snatch
(empty bar)
3 Power Snatches (empty
bar)
8 Box Step Ups
WORKOUT PREP -
3 sets:
3 Power Snatch (build in
weight)
5/4 Calorie Row
4 Dumbbell Box Step Ups
(build in weight)
WORKOUT - Quarterfinals
24.1
4 rounds for max reps of:
1 minute of Snatches (135/85)
1 minute of Rowing for
calories
1 minute of Dumbbell Box
Step-ups (50/35 DBs, 20-
inch box)
1 minute of rest
(KG conv: 60/37.5 barbell,
22.5/15 DBs)
GYMNASTICS SKILL WORK:
STRICT PULL-UP TEST
We have Muscle-ups in a
workout next week. Take this
time to practice the level
that’s appropriate for you.
Level 1: Rotate rounds - Tricep
Dips between two boxes/
benches alternating with Ring
Rows
Level 2: Box Ring Muscle-ups
or Jumping Bar Muscle Ups
Level 3: Bar Muscle Ups
Level 4: Ring Muscle Ups
After a skill review, perform
EMOM6: 3-8 reps at your
level above. Aim to pick a
number that’s maintainable
through all rounds.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Couch Stretch
2x 1 Min Pec Stretch
1 Min Dorsiflexion Matrix