200m Run
1 min Straddle Stretch
1 min Dead Bug
1 min Banded Hip Thrusts
1 min Med Ball between knees Hip Thrusts
1 min Sumo Inchworms
1 min Sumo Deadlift High Hips
1 min Sumo Deadlift Low Hips
Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.
AMRAP x 6 mins:
15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
AMRAP x 6 mins:
40 DUs / 40 Singles
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Complete 3 sets of:
30 secs L-Sit Hold on Parallett Bar
30 secs Hollow Hold
30 sec/side Side Plank
Rest 90 secs
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Scaling options:
You can partition the reps however you like. Perhaps 30 rounds of 1,1,1. Perhaps 10 rounds of 3,3,3 etc.
Substitute Bar Muscle Ups for Ring Muscle Ups.
Substitute 60 C2B Pull Ups and 60 Ring Dips for Muscle Ups.
Substitute 60 Ring Rows and 60 Push Ups for Muscle Ups.
If Rx weight is too heavy then scale weight to 75% of 1RM Power Snatch.