Weird Reps but Okay
The rep scheme today might look a bit weird, but we promise it will work out just fine. In round one, you’ll hit 15 heavy hang power snatches. (We want you to go heavy enough that you have to break these up, but not at “single then rest a minute” heavy.) Coming off that bar, you’ll jump up to the other for 3 bar muscle ups. In round two, it’s 9 snatches and 6 BMUs… then round three is just 3 snatches but a daunting 9 bar muscle ups.
Sure it looks unorthodox, but this rep scheme gives us both the relief and speed of decreasing total reps per round (18/15/12) and the crossover stimulus of ascending-and-descending ladders. Write down the reps and keep it near you; when you’re going hard in the middle of the WOD you might need a reminder.
STRENGTH:
Squat Clean
5 reps @65%
5 reps @70%
5 reps @75%
5 reps @80%
5 reps @85%
WOD:
15-9-3
Hang Power Snatch (115/75)
3-6-9
Bar Muscle-Up
*Time Cap 13 mins