Main WOD
10-8-6-4-2*
-Muscle Ups
*400m Run Between Sets
Strength
5x3 of snatches at 70% Touch & Go (T&G)
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Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
WOD: Another opportunity to perfect those Muscle Ups (MU). Use that 400m run to either make up time at the rings OR as active recovery if you can string those MUs together.
Scaling: If you don't have a Ring Muscle Up after Tuesday's progressions work, check out this video on Bar Muscle Ups and substitute at 1:1. If Muscle Ups are still out of range, substitute Chest-to-Bar Pulls at 2:1. Continue to scale down to regular Pull Ups or jumping Pull Ups at 3:1.
Strength: Pick a weight that allows you to string 3x Snatches T&G. Use the 70% of your 1rm as a start point. Check out this video which highlights the T&G and as always... grab a PVC pipe and warm up with the Burgener Warm Up.
ROUTINE IS THE ENEMY.