SATURDAY WORKOUT

Skill Work 10 Minutes:
Muscle Up Progression - work on your transition getting over the rings. Use a band on the low rings, and/or practice from the floor, popping and transitioning quickly. Don't do a ton of volume here, just work on speed, and technique. If you already have Muscle Ups, work your transition WITHOUT the false-grip, using the bands, or on the floor.


Then…


As Many Reps As Possible in each working minute

2 ROUNDS (2 Times ALL the way through):
1 Minute of Push-ups
1 Minute Rest
1 Minute of Kettlebell Swings (53/35)
1 Minute Rest
1 Minute of Plank Hold
1 Minute Rest
1 Minute of Goblet Squats (53/35)
1 Minute of Rest

*Don't get sloppy with your technique, get your reps in, but do them as solidly as possible. Knee Push-ups are NOT allowed today, but if you absolutely cannot do even 1 Push-up, scale it with a barbell in a low position on the squat racks… make it hard! Your score for the Plank Hold will be how many seconds you were actually holding… if you don't start until 5 seconds into the minute, don't count those 5 seconds; make sure you are in your Plank Hold right when the minute starts if you want credit for the full 60 seconds. Get some work done in each minute, you have built-in rest periods, so don't spend a lot of time during your work periods resting.

MONDAY

Hang Power Snatch
2 – 2 – 2 – 2

The Snatch sets will be the same weight across all 4 sets. Select a weight that’s approximately 60 – 70% of your 1RM Full Squat Snatch weight. Again today, really focus on speed, and maximal hip extension.


Then…


3 Rounds For Time:
15 KB Swings (53/35)
15 Goblet Squats (53/35)


*Try to keep from dropping the barbell between the two reps of your Hang Power Snatches. There will be a penalty of 1 Dumpster Shuttle accrued, for EVERY time you set down the Kettlebell during the metcon today, so transition between the two movements without setting it down, or dropping it. It’s a sprint, so go hard.