Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups/Muscle-up Transitions
5 x Overhead Squat
5 x DB Snatch
III. Mobility
“Open Workout 18.3”
2 rounds for time of:
100 x Double-unders
20 x Overhead Squats (115/80)
100 double-unders
12 x Ring Muscle-ups
100 x Double-unders
20 x Dumbbell Snatches (50/35)
100 x Double-unders
12 x Bar Muscle-ups
Time Cap: 14:00
Post times to comments.
345 reps (13:24 tie break) Rx.
18.3: 113 reps Rx (6:17 tie break)
18.3: 220 reps (9:30)