wednesday

Skill work

On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.

Metcon

AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups

Intended Stimulus:

• Complete 6-9 rounds.
• Spend no more than :45 on each movement.
• DB snatches should be unbroken for the majority of the workout.
• Cycle through the rounds at a fast pace without breaking up the gymnastics.
• Avoid failed attempts on the BMU and scale as needed.