Mon July 1 "The Human Torch"

Move

2) AMRAP 10
6 DB Snatches Right (35/25)
6 DB Snatches Left
6 Single Arm Thrusters Right
6 DB Single Arm Thrusters Left
3 Pull Ups or 5 Ring Rows
30 Sec. Rest

Train

1) Bench Press 3 x 12 (same weight across sets)

2) The Human Torch

AMRAP 10
6 DB Snatches Right (35/25)
6 DB Snatches Left
6 DB Single Arm Thrusters Right
6 DB Single Arm Thrusters Left
3 Bar Muscle Ups

Stimulus
1) Focus on quality reps, resting 2-3 minutes between sets. Pick a weight maintainable for 3 sets of 12.

2) The aim is to hang onto the dumbbell throughout the whole 4 sets until the muscle ups. Both heads of the dumbbell must touch the ground between the feet for each snatch, with no alternating arms.

Extra Credit
3 Sets for Quality: Rest 1 Min. between sets
6 Suitcase Bulgarian Split Squats (each leg)
6 Alternating Raised Leg Single Leg Jumps (each leg)