20/06 –  Quarterfinals 24.1 

WARM-UP – 

8:00 AMRAP 

• 45-second Row (build in pace) 
• 5 Snatch grip Deadlifts (empty bar) 

• 4 High Hang Muscle Snatch (empty bar) 
• 3 Power Snatches (empty bar) 
• 8 Box Step Ups 

WORKOUT PREP – 

3 sets: 

• 3 Power Snatch (build in weight) 
• 5/4 Calorie Row 
• 4 Dumbbell Box Step Ups (build in weight) 

WORKOUT – Quarterfinals 24.1 

4 rounds for max reps of: 

• 1 minute of Snatches (60/36) 
• 1 minute of Rowing for calories 
• 1 minute of Dumbbell Box Step-ups (22/15 DBs, 20- inch box) 
• 1 minute of rest 

GYMNASTICS SKILL WORK: STRICT PULL-UP TEST 

Emom 6min

• Level 1: stability dips
• Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups 
• Level 3: Bar Muscle Ups 
• Level 4: Ring Muscle Ups 

COOL DOWN/MOBILITY – 

• BUDDY WALK
• 1 Min Couch Stretch 

• 2x 1 Min Pec Stretch 
• 1 Min Dorsiflexion Matrix