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2013-open-logo-blue-11Warm-up Drills
I. Run 400m/Row 500m
II. 2 Rounds of
5 x Snatch-Grip Deadlift
5 x Barbell Row
10 x Press
10 x Power Snatch
10 x Klokov Press
III. Mobility

“Workout 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 x Power Snatches (75/55)
3 x Bar Muscle-ups

Notes: This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Samy Daghir

4 thoughts on “03.14.2016”

  1. Banded MUs at the noon-Breakthrough??!!!

    Thanks for making me comfortable with the unconformable today, Mandi! I wouldn’t have gone for those without your extra push!


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