Every 90 seconds for 13:30 (10 sets), work up to a daily max on the complex:
Execution: Snatch may be power or squat, and from hang or floor, depending on ability & goals.
Gymnastics/Weightlifting Conditioning, Mid-Duration
For time, 2-9 rep rounds:
13-minute time cap.
Load for snatch: 135/95 or 55-65% of 1RM, whichever is less. Power or squat snatches, depending on ability and goal.
Scaling muscle-ups for today:
-All-pull sub (pull-up, any style)
-Jumping muscle-ups, ring or bar
-Muscle-ups, ring or bar
After-Hour Accessory Exercise
Strength: Glute-bridges with barbell: 3 sets of 12 reps across, heavier than last week.
Strength: Barbell step-ups: 3 sets of 16 reps (8 steps/leg) across, heavier than last week.