21 Wall Balls (20/14 lb.)
7 Hang Power Snatches (155/115 lb.)
5 Bar Muscle-ups
AMRAP 15 min.
We’re starting early for all the people who want to get muscle ups in next year’s open! We’ve got a triplet today that features heavy Olympic lifting, challenging gymnastics, and a third, more metabolic component. The three movements will give you a great opportunity to work varied modalities all in one setting. The flow of the workout overall will be a bit slower with the heavy weightlifting and gymnastics regulating the pace.
Wall Balls will tax the legs and press. HPS the posterior, pull, and overhead stability. The Bar Muscle-ups will let the legs get a bit of a rest, but will rely heavily upon the shoulders. It will be important for you to be as efficient as possible in this workout, utilizing the hips as much as possible to help manage the upper-body fatigue!