Friday – March

22-18-14

DB Snatch

Pull Ups

Rest 3 Minutes

18-14-10

DB Snatch

Chest to Bar Pull Ups

Rest 3 Minutes

14-10-6

DB Snatch

Bar Muscle Up

*28 Minute Cap

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Most of today’s workout will be spent on that Pull Up bar. Protect those hands!! The DB Snatch will be more of a distraction than anything – if you hit near failure on the gymnastics – be sure to break the snatches up more than you normally would.

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Warm Up:

2 Sets of: 5 toe touches + 5 press ups (move slow)

2 Sets of: 5 DB Push Press + 5 DB Deadlifts (each arm)

Stretch lower back + thoracic (vertical and horizontal planes)

2 Sets of: 5 Scap Pull Ups + 5 DB Snatch High Pulls (each arm)

2 Sets of: 5 Scap Push Ups + 5 Kips

1-2 Minutes of rolling forearms + Low Back

2 Sets of: 3 Pull Ups + 2 Chest to Bar + 1 Muscle Up + 6 DB Snatches

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