January 16, 2016 – Masters Open Prep

A.
Spend 3-5 minutes working on the Muscle-Up transition on the floor.

and then . . .

Every minute, on the minute, for 8 minutes, complete:
Muscle-Ups x 2-5 reps

If you do not have Muscle-Ups, then . . .

Three sets of:
Peek-A-Boo Swing

x 3-5 swings
Rest as needed

and then . . .

Every minute, on the minute, for 8 minutes, complete:
Muscle-Up with assistance x 1-2 reps

OR

Jumping Muscle-Ups x 2-5 reps

B.
Every 2 minutes, for 10 minutes, complete (5 sets)
Power Snatch x 2 reps + Hang Snatch + Overhead Squat

Build to the heaviest weight possible, keeping the complex unbroken.

C.
At 3,2,1,GO perform the following:

For time:
Thrusters x 20 reps
5 Bar Muscle-Ups (Jumping Bar Muscle-Ups if you don’t have Bar Muscle-Ups)
Thrusters x 15 reps
4 Bar Muscle-Ups
Thrusters x 10 reps
3 Bar Muscle-Ups
Thrusters x 5 reps
2 Bar Muscle-Ups

At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:
Hang Power Snatch x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

At 20:00 minutes on the running clock, perform the following:

Three rounds for time of:
Push Press x 10 reps
Barbell Walking Lunges x 20 reps
(barbell can be back racked)

40-54: 95/65 lbs
55+: 65/45 lbs; 15 Chest-to-Bar Pull-Ups