Strength:
3 Sets of Back Squat Clusters 4.4.4
WOD:
10 Rounds For Time
1 Snatch (Heavy)
3/2 Bar or Ring Muscle Ups
Purpose of the Workout:
Since It is Monday, we are back at getting stronger in our back squat. We are going to be using the ‘cluster’ format today to complete our 36 total squats. Each cluster will consist of 3 mini sets of 4. After each set of 4, take :15-:20 rest. The goal here is to be around 70% of our 1RM with each of these clusters.
For our WOD, we have a couplet consisting of 10 total rounds with one heavy snatch and muscle ups. We will have plenty of time to warm up and build in weight for the snatch. The purpose here is to challenge yourself with the weight on the snatch (a few missed reps is OK) and perform a challenging muscle up variation if you do not have them.
This workout is not designed to get your heart rate up super high but more so to challenge those more complex movements when the weight is heavy and you have a lot of total reps to do with the muscle ups.