July 26th, 2017

The workout today should be viewed as a sprint. Really focus on moving through those muscle ups as fast as possible but don't allow yourself to hit muscle failure from the other movements. Look to do fast singles on those snatches in order to do bigger sets on bar muscle ups.

Lift
E2M for 10min (5 sets)
3 Snatch
Immediately into E2M for 10min (5 sets)
2 Snatch
Immediately into E2M for 10min (5 sets)
1 Snatch

Wod
2 rounds for time
50 double unders
8 power snatches 155/105
8 bar muscle ups

Skill
3 rounds
500m row <1:50/2:05
Rest 0:10
400m row <1:45/2:00
Rest 0:20
300m row <1:40/1:55
Rest: 0:30
200m row <1:35/1:50
Rest 0:40
100m row as fast as possible
Rest 2:00

Connor MartinComment