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.
12 alternating DB snatches (50/35 lb)
4 bar muscle-ups
12 alternating DB snatches (40/25 lb)
6 chest-to-bar pull-ups/chin-over-bar pull-ups
12 alternating DB snatches (25/15 lb)
6 banded pull-ups / ring rows
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.
1:00 barbell bicep mash/arm
1:00 barbell forearm mash/arm
1:00 double forearm stretch on wall
WHITE BOARD BRIEF
Target reps | 6-9 rounds
The middle of this week boasts a shorter AMRAP with a combination of low-skill lifting and high-skill gymnastics at a very accessible volume.
This workout is a great opportunity to practice bar muscle-ups under duress, but how athletes are feeling and their plans for Murph next week will dictate how they should tackle this workout.
Athletes who want to push the intensity should aim to perform a round every minute for as long as possible. They likely won’t be able to sustain that pace, but it’s a great challenge.
Those who want to feel as ready as possible for next week should moderate the intensity. Scale the volume of the BMU to finish in 1 set every round, even if it’s just 1 rep, and take long transitions to recover.
Athletes without BMU should scale to C2B, regular pull-ups, or ring rows. We can play around with a jumping BMU today for athletes on the cusp of getting the movement. If we opt for this, focus more on performing the skill correctly than getting as many reps as possible.
We don’t want to spend more than :45 on each movement. Plan to scale the load of the DB and the skill of the gymnastics as needed to work within those parameters.