Chuck
Warm-up:
Bike 30 Cal
2 rounds of Cindy
Bike 20 Cal
1 round of Cindy
Strength: Hang Power Snatch / Ring Swings
3 Hang Power Snatch followed by 3 Ring Swings EMOM for 5 min.
Rest 2 min.
2 Hang Power Snatch followed by 3 Ring Swings EMOM for 5 min.
Use this time to determine how much you will Power Snatch in the workout.
WOD: HYDRA
7 min. AMRAP
Buy-in: 30 Cal Bike (50+, 25 Cal Bike)
2 Ring Muscle-up (add 2 Each Round)/(50+, Start with 1 then add 1 Each Round)
5 Hang Snatch 135/95 (50+ 105/75)
Rest 2 min.
5 min. AMRAP
Buy-in: 30 Cal Bike (50+, 25 Cal Bike)
5 C2B Pull-ups
7 Hang Snatch 115/95 (50+, 85/65)
Athletes have the option of doing 4 Burpee Pull-ups for every 1 Muscle-up required in the 1st 7 minute segement of the workout. If you run out of steam on your muscle-ups you can change to the Burpee Pull-ups at any time.
Icing:
Handstand hold on the wall
2x’s Max Effort.