Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min Not For Reps
10 Sec. Power Snatch Catch Hold
10 Sec. Back Squat Hold
5 Bar Swings
7 Power Snatches (75/55)
2 Bar Muscle-ups
3 Back Squats*
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Short Conditioning
“Open 16.3”
7 Min AMRAP
10 Power Snatches (75/55)
3 Bar Muscle-ups
Back Squat
10 Min EMOM
3 Back Squats @ 70%
Accessory/Cool Down
10 Min EMOM
Odd: 15 sec. Back Lever Hold on Bar
Even: 10 Handstand Steps (freestanding, on wall, or on box)
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
320 Gym 