Strength/Skill

3 Supersets:
9 Back Squats
Max Reps Ring Muscle-Ups / Strict Pull-ups

Set #1 - 9 Back Squats @ 64%
Set #2 - 9 Back Squats @ 68%
Set #3 - 9 Back Squats @ 72%

Building upon these back squat percentages in the coming weeks. In regards to the ring muscle-ups, we are looking to move directly into it with as few seconds transition between. Aiming for a large, but consistent set across all three rounds.

Rest as needed between sets, but aim to keep it to 3:00 or less. All repetitions taken from the rack.

Work

"E-Brake"

3 Rounds:
400m Run / 500m Row
20 DB Snatches (50/35) / DB Power Clean
15/12 Calorie Assault Bike

CompTrain

On the Minute x 11:
Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Snatches
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Snatch