Friday, feb. 3

"Starlight"

AMRAP 20 mins: Ring Muscle-ups, Squat Snatches, and Wall Balls

Complete as many rounds as possible in 20 mins of:

3 Ring Muscle-ups

6 Squat Snatches, 135/95 lbs

18 Wall Balls, 20/14 lbs

5 Ring Muscle-ups

6 Squat Snatches, 135/95 lbs

18 Wall Balls, 20/14 lbs

7 Ring Muscle-ups

6 Squat Snatches, 135/95 lbs

18 Wall Balls, 20/14 lbs ...

Continue adding 2 Ring Muscle-up reps each round until time expires.

Athlete Instructions:

We are looking at an Open tester workout here with a little different tweak to it than most Open workouts, but there have been many in the past where one movement is changing while the others stay fixed. Stimulus is meant to be on the high skill side of things and working to be technically proficient under fatigue. Primary objective: Stay with sets of 3+ on ring muscle-ups. Secondary objective: Make it to the round of 11 ring muscle-ups.

L2: Complete as many rounds as possible in 20 mins of:

6 Chest-to-bar Pull-ups

9 Power Snatches, 95/65 lbs

18 Wall Balls, 20/14 lbs

10 Chest-to-bar Pull-ups

9 Power Snatches, 95/65 lbs

18 Wall Balls, 20/14 lbs

14 Chest-to-bar Pull-ups

9 Power Snatches, 95/65 lbs

18 Wall Balls, 20/14 lbs ... Continue adding 4 Chest-to-bar Pull-up reps each round until time expires

L1: Complete as many rounds as possible in 20 mins of:

6 Banded Strict Pull-ups

12 Hang Power Snatches, 45/35 lbs

18 Wall Balls, 14/10 lbs

10 Banded Strict Pull-ups

12 Hang Power Snatches, 45/35 lbs

18 Wall Balls, 14/10 lbs

14 Banded Strict Pull-ups

12 Hang Power Snatches, 45/35 lbs

18 Wall Balls, 14/10 lbs ... Continue adding 4 Banded Strict Pull-up reps each round until time expires.