A) 2 Rounds:
12 Calorie Row
B) EMOM x 6 minutes:
8 Shoulder Rolls
8 Strict Press, with an empty bar
4 Strict Pull-Ups
Then 2 x 3 at 90% of heaviest 3 rep
Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.
60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups
AX: 35#/25#, 40 Ring Rows
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Dumbbell Snatches: you should pick a weight that is challenging.
Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.