January 27, 2022

Posted By: Christi

Part 1
Every 1 min for 10 mins:
1 Snatch, 85% 1RM

Using 75-85% of your 1RM Snatch, take 1 rep on the minute for 10 minutes. This is intended to have you passing through a full squat although you should do what is most appropriate for you. Although there is a listed percentage modify as needed so you are moving for quality and getting in some good reps.

Part 2 – 16.3-ish
AMRAP 7 mins:
10 Double Dumbbell Ground-to-Overheads, 35/20 lbs
3 Bar Muscle-ups

Changing things up a bit with a dumbbell variation on this work out. Loading it’s still light which means you should be able to cycle through reps quickly. Ideally all 10 in a row at least at the start of the work out. Bar muscle ups are a small rep range so see if you can do these unbroken each round with good pacing. Feel free to sub out the MU for a jumping or banded variation or pull-up. Make sure to bend those knees on the dumbbell movement to keep the back flat and allow for use of the legs. If this isn’t possible try taking just one head of the dumbbell to the ground instead of 2.

5 rounds for quality of:
Hollow Hold, 20 secs
Handstand Hold, 30 secs