Whole life challenge begins july 13; register here

A:
Muscle Up Transition & Skill Work

B.
Fitness
For Time:
1,000 Meter Run
30 Squat Snatches 65/45#
30 CTB Pull Up


Open
“Jack Daniels”
For Time:
1,000 Meter Run
30 Squat Snatches 115/85#
30 Bar Muscle-Ups

CAP 14

Alpha

Pausing OHS
7 Sets of 1 Rep

In each, there are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%
All repetitions are taken from the rack.

Pausing 3 Pos Power Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Set #1 - 60% of 1RM Squat Snatch
Set #2 - 65%
Sets #3+4+5 - 70%

Body Armor
3 Sets
9 Romanian Deadlift
15 Weighted Glute Bridges
27 GHD Sit Ups
Rest 2:00