Alternative Athletics: 15 min / Partner

WARM-UP
1 set:
3 hang Snatch High Pull
3 hang muscle snatches
3 Overhead Squat

1 set:
3 low-hang snatch pulls
3 low-hang muscle snatches
3 overhead squats

1 set:
3 snatch pulls
3 Muscle Snatch
3 overhead squats

2 sets:
1 snatch pull
1 Hang Snatch
1 low-hang snatch
1 Snatch

NOTES

• Perform every set with an empty barbell.
• In the final 2 sets, perform the complex the same way you intend to for the workout — power or squat snatch.
• After you perform the final set with the empty barbell, take 2-3 sets to build to your starting weight for the workout.

RX
AMRAP 15 with a partner:
60 synchro Situps
40 Box Jumps (20/24 in)
20 Chest-to-Bar Pullups

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 10 min
On a 10:00 clock:
:20 Assault Bike arms only (hard pace)
:20 Assault bike legs only (hard pace)
:20 Assault bike arms and legs (slow pace)

NOTES

• Move as slowly as possible during the “slow pace” in order to maintain a consistent “hard pace” during the other two intervals.
• If you do not have an assault bike, then substitute a 10:00 clock alternating :30 of seated with :30 of standing efforts on a C2 bike.
• The goal of this drill is to learn how to push hard with the upper and lower body separately.

Workout 3: 15 min
EMOM 12:
Minute 1 | 6 Muscle Up
Minute 2 | 2 Rope Climb (15 ft)
Minute 3 | 100-ft. sandbag carry (100/150 lb)

Stimulus & Goals

• Pulling under fatigue.
• Increase gymnastics pulling stamina.
• Muscle-ups in 2 sets or less. Unbroken sandbag carry.

Strategy

• Expect pulling to be challenging in this session. This is by design in an attempt to work on building stamina.
• Focus on pressing the rings to the hips during the muscle-up pull. This will reduce the amount of pulling needed to complete the rep. Focus on using your legs to climb the rope rather than your arms.
• Interlock your fingers or grab your wrist during the sandbag carries to reduce fatigue in your upper body.

Stretching: 10 min
2 sets:
1:00 t-spine foam roll
:30 Banded pull aparts