4 rounds, 1 min per station, for max reps of:

Snatch, 135/85 lbs

Row Calorie

Dumbbell Box Step-up, 50/35 lbs, 20 in

* Rest 1 min

* Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Target number of reps each set:
Snatches: 10+ Reps
Calorie Row: 15/12+ Calories
Dumbbell Box Step Up: 14+ Reps

Minimum number of reps before scaling:
Snatches: 7 Reps
Calorie Row: 12/10 Calories
Dumbbell Box Step Up: 10 Reps

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