Mon May 26 "Rerun"

Move

1) Push Press: 3 x 3 Building

2) 15 Min AMRAP
3 Pull Ups OR Box BMU OR Ring Rows
8 Alternating Dumbbell Snatches
200m Run Or 12/10 Cal Bike
Rest 30 Seconds

Train

1) Push Press: 3 x 3 @ 83%-88%

2) Rerun

For Time (15 Min Cap)
10 Ring Muscle Ups
30 Alternating Dumbbell Snatches (70/50)
600m Run
10 Bar Muscle Ups
30 Single Dumbbell Hang Snatches (70/50)
600m Run

Stimulus

1) All sets will be taken from the rack. You will aim to maintain weights that sit at around 83-88%. You can build over the three sets of three. You can reset between each set or redip in the catch and go right into another push press. Aim on an explosive, quick dip and drive versus a slow one, which pushes more of the work to the upper body.

2) This is a chipper workout that allows you to work on some technical gymnastic movements, a heavy dumbbell and then recover slightly on the run. Plan for breaks on the snatches, aiming to complete them in sets of 10. You will be alternating each rep using a heavier dumbbell than normal. Both heads of the dumbbell must touch the ground between each rep for the snatches. For the hang power snatches, you will alternate arms every 5 reps with the dumbbell not touching the ground. Choose a challenging gymnastic movement and dumbbell, then slow it down slightly on the run to recover.

Extra Credit

Build to a Heavy Single Pull Up (Use the belt or Dumbbells)