10 Almeida St
East Providence, RI 02914
(401) 438-0637

1.9.17 “Work/Rest Snatch-MU-Burp”

January 08, 2017

FITNESS & LIFESTYLE
“WORK/REST SNATCH-MU-BURP”

AMRAP 5 Minutes
5/3 muscle ups
5 squat snatches (135,95)

REST 5 minutes

AMRAP 5 minutes
7 power snatches (95,65)
10 burpees over the bar

Rest 5 minutes

FOR TIME
40 Burpees (regular)
30 power snatches (75,55)
10 muscle ups

Scaling for muscle ups:
L3-5 strict chest 2 bars = 5 Muscle Ups
L2-5 strict pull ups = 5 Muscle Ups
L1-10 ring rows = 5 Muscle Ups
*no bands allowed today

-Three separate scores today-

SPORT & PERFORMANCE
A) ENDURANCE:
For Time
Row 1000m
20 ghdsu
Row 750m
15 ghdsu
Row 500m
10 ghdsu

B) OLY:
E2M for 14 minutes
1 snatch pull + 1 power snatch + 1 full snatch
Work up to heaviest possible

C) METCON:

WORK/REST SNATCH-MU-BURP”

AMRAP 5 Minutes
5/3 muscle ups
5 squat snatches (155,105)

REST 5 minutes

AMRAP 5 minutes
7 power snatches (115,75)
10 burpees over the bar

Rest 5 minutes

FOR TIME
40 Burpees
30 power snatches (75,55)
20 muscle ups

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text