Snatch Pull + Snatch 12x1 EMOM
Athletes who have an established 1RM snatch should start at 75%. Athletes who do not have an established 1RM should begin with a load, which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts. Do not touch-and-go between the pull and the snatch.
8:00 Max Muscle-Ups
TARGET INTENSITY: 8
Athletes who can perform muscle-ups at all should do so, even if their volume will be relatively low. Encourage athletes to work in very submaximal sets from the beginning, so they don't blow out.
Athletes who cannot yet perform muscle-ups should substitute rounds of 5 strict pullups + 5 strict ring dips, or 5 ring rows + 5 pushups.
Advanced athletes should scale up to strict muscle-ups.
Assault Bike 40 minutes @ 6 + 75/60 Calorie Surges
@ 10:00, 20:00, and 30:00, Bike 75/60 Calories @ 9
Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.
EMOM 20, alternating:
a) 0:40 Prowler, Sled, or Plate Push, light and fast
b) 0:40 Double Unders
TARGET INTENSITY: 9
Push: Weight should be something the athlete can move at a fast pace for the duration. Force production should never become the limiting factor.
Double Under: As long as athlete can perform double unders, allow them to do so, even if their intensity will drop a bit. Scale movement to single unders.