DYNAMIC WARM-UP
On a 5:00 clock:
2-4-6-8 … etc.
Ring Rows
PVC Pass-throughs
Jumping air squats

DUMBBELL SNATCH INSTRUCTION
5 single-arm DB swings each arm Hells down, chest up
5 single-arm DB push presses each arm Drive through the heels, launch the DB overhead with the legs
5 single-arm DB hang snatches each arm Squeeze tight and pull fast with the shoulder
5 single-arm DB snatches each arm Keep the chest up as much as possible as the the DB comes down

On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 on the other.

BAR MUSCLE-UP REVIEW
1 set:
5 kip swings
3 small kip swings + 3 big kips
3-5 kipping pull-ups
3:00 of BMU, C2B, and pull-up practice

MINI ROUND
2 sets:
6 DB snatches
1 BMU or 3 C2B/kipping pull-ups

RX

AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups

INTERMEDIATE

AMRAP 10:
12 alternating DB snatches (20/35 lb)
4 chest-to-bar pull-ups

BEGINNER

AMRAP 10:
12 alternating DB snatches (10/15 lb)
4 banded pull-ups

1 set:
1:00 barbell bicep mash/arm
1:00 barbell forearm mash/arm
1:00 double forearm stretch on wall