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A. Power snatch practice – Work up in weight to about 20% more than you will be doing in part B, and do 3 sets of 5 at that weight.

B. Pull-up/bar muscle-up practice:

  • Beat swing practice
  • Beat swing into pull to hips (or partial pull-up) or jumping pull to hip
  • 3×5-10 pull-ups

C. CrossFit Open 19.4 variation:

For total time:
3 rounds of:
10 snatches (95/65 or 50% of your max snatch, whichever is less)
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups (substitute pull-ups or jumping pull-ups)
12 bar-facing burpees

The workout as written has a 12 minute time cap, but we will move that to 15 minutes — on the condition that you choose a snatch weight and pull-up variation that allow you to keep moving through the two portions of the workout. The goal with this workout is to do two relatively short intervals at high intensity, with a 3 minute rest in between.