Make-up day for Labor Day closing!
Mobilize, then:
2 sets of:
10 band pull a parts
:30 sec side plank (each)
5 squat jumps
10 snatch grip rdl’s (empty barbell)
10 ohs (empty barbell)
A.
Every minute, on the minute, for 7 minutes (7 sets):
Slow pull snatch
*Set 1 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 2-3 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 83% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 83-85% of 1-RM Power Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
B.
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Ring Muscle-Ups x 30 seconds Max Reps or ring dips
Interval 2 – Toes-to-Bar x 30 seconds Max Reps
Interval 3 – Assault Bike x 30 seconds Max Calories
Record Max Reps for each station