Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Dislocate x 10
- Scap Push Up x 10
- Squat to Stand x 10
Workout of the Day
16.3
Complete as many rounds and reps as possible in 7 minutes of:
- 10 Power Snatch (75/55)
- 3 Bar Muscle Ups
OR
Complete as many rounds and reps as possible in 7 minutes of:
- 10 Power Snatch (45/35)
- 5 Jumping Chest to Bar Pull Ups
-For divisions that use an empty barbell, or if plates smaller in diameter than standard bumper plates are used, each repetition must begin with the barbell clearly below the knees.
-For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.
