“I want to see it, before I believe it.”

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Every 4 mins for 20 mins do:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches, pick load

In the interval conditioning piece, a new rounds starts every 4 minutes
You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window
Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00
We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest
There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches
However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

Choose a double under number or variation that you can complete in 1-2 sets each round

Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round
jumping BMU off box
banded BMU
parallel bar shoot throughs
burpee pullup or burpee with knee raise

You’ll build in weight each round on the power snatches
Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
These reps do not need to be completed touch and go
Record all 5 weights used, with the final score being the heaviest weight lifted

The built in rest gives us the opportunity to push through big sets at each movement
Try to string together the double unders and bar muscle-ups in as few sets as possible
Picking the right rep number or variation plays a huge role in being able to do this
While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds
As the weight climbs, these will likely best be completed as single repetitions