1x [ 1 Snatch Push Press + 1 Snatch Balance ]
Use the heaviest weight you can for each set.
* Rest as needed between sets.
10-15 Minutes of Practice
Stay light and focus on form.
Perform from the Squat Rack
During this time we want athletes to establish a proper set up, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbell.
Advance athletes can add weight but stay light (No Maxing)
Focus on pausing in the catch (bottom of overhead squat) and strong and active shoulders while driving out of the squat with a tall/stable mid-line.
In 1 min do:
10 Thrusters, 115/80 lbs
max reps Bar Muscle-ups
* Rest 1 min
… Repeat until you reach 30 Bar Muscle-up reps.
Bar Muscle-ups / 60 Chest-to-bar Pull-ups
STIMULUS and GOALS
The stimulus for today’s workout is high intensity into a consistent, planned work effort. Athletes should approach this workout with a strategy that allows them to work consistently while finishing in the target time. Athletes should have at least 40 seconds of time left within the minute to chip away at the 30 bar muscle ups.
Going for broke off the start is never a good idea in a workout like this. Make smart, calculated moves, stay aggressive, and avoid failed reps or over resting within the minute.