A)Warm up:
400 m Run
1 minute accumulated in a squat hold
1 minute/side Couch stretch
1 minute/side banded distraction for overhead position on rig
1 length of banded Monster Walk
Scap Activation
B) Every 2 minutes on the minute for 12 minutes:
Snatch x 2 (Should go something like 70%, 75%, 80%, 85%, 90%, 90+%)
Take 2 minutes Rest and with a Continuous running clock…
C) Back Squat 3 x 3 @ 75% of 1RM
Rest no more than 2 minutes between sets.
D) Tabata Muscle Ups and Toes to Bar
-Complete 8 minutes (16 total rounds) of these two exercises. Alternate each round between Muscle Ups and Toes to Bar. If you are unable to get a muscle up, scaled version will be chest to bar then push up.
