| Warmup Spend 10:00 going through a bar muscle up progression, then: 2 rounds: 9 burpees 6 tempo ohs up to workout weight |
| Workout 7 Rounds, 1:00 rest in between rounds: 9 burpees 6 ohs 95/65 3 Bar muscle ups/jumping bar muscle ups |
| Cooldown :30 side plank/side 1:00 lat roll/side |
| Extra Longevity: 3×10 high stepups (no weight)/leg After each set do 10 deep breaths in 90/90 Performance: Every :90 for 10 rounds: 1 Squat Snatch+1 Snatch balance+1 OHS Start at about 60% of max snatch and build as capable |
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