3 rounds of:
10 Power Snatches, 135/95 lbs
10 Weighted Pull-ups, 25/15 lbs
-- then --
2 rounds of:
15 Power Snatches, 135/95 lbs
15 Chest-to-bar Pull-ups
-- then --
20 Power Snatches, 135/95 lbs
We have a moderately loaded barbell and gymnastics pulling bonanza today. The workout is a couplet that changes in volume from start to finish and mixes up the focus of the gymnastics pull within strength and ROM. There is no rest between any of the couplets—3 rounds, into 2 rounds, into 1 final round.
With the moderately loaded barbell and changing gymnastic pull, the intention is to start off slow and get gradually more intense and fast given the decreasing complexity and cycle time.
You can perform the Weighted Pull-ups with the load fixed to the body anyhow—Dip belt, held between the ankles/knees, in your teeth, stuff weights down your shirt, hold someone piggyback, whatever. The movement can be performed with a kip, just so long as the athlete’s bottom position is safe and there is no loss of tension.