Wednesday, 28 Feb 2019

Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

3-Position Power Snatch
5 Sets:
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%

Wednesday Primer
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

On the Minute x 16 (4 Rounds)
Min 1 – 7 Box Jump Overs + 7 TTB
Min 2 – 5 Power Snatches + 5 Overhead Squats
Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 – Recovery Row/Bike/Ski

Box – 24″/20″
Barbell – 50-55% of your estimated 1RM Snatch