Fri Dec 23 "Open Workout 16.3"

Workout of the day

1) Squat (or Power) Snatches: 2-2-1-2-2-1 @ 73-78-83-73-78-83%

Move

7 Minute AMRAP:
6 Hang Power Snatches
3 Ring Rows (or Strict Pull-ups)

2) “Open Workout 16.3”

7 Minute AMRAP:
10 Power Snatches @ 75/55
3 Bar Muscle-ups

Stimulus

1) Continue building on last week’s percentages with a change in reps for the heaviest set. “Squat” is relative here - catch as low as YOU can while maintaining strong positions overhead and in the squat (think of catching as a low power snatch)

2) A very fast workout where you should be capable of finishing rounds unbroken (capable of but not a good idea to go unbroken). Grip and shoulder fatigue will be big factors, work on being efficient and structuring rest early on