Wednesday, February 22, 2017


Muscle Snatch

From – February 23, 2016

5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups

Post time and loads used.


Ben Smith, 80-lb. dumbbell, 205-lb. barbell, 11:47 –

This is NOT exclusively for time. Move well, and note your time, but focus on challenging yourself on the loads and scalings with the goal of becoming a better athlete.

Bench presses can be scaled down to push-ups or push-up negatives if necessary.

Bar muscle-ups can be scaled down to:
• Banded bar muscle-ups
• Jumping bar muscle-ups ( )
• Strict banded pull-ups + box dips (6 bar MU = 6 strict banded PU + 6 box dips)


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