IM60
Part A: Skill
Bar Muscle Ups
Use 15 minutes to practice bar muscle up
Progressions or practicing the full movement
In smaller manageable sets
Those proficient in this skill accumulate 40/30 bar mu in as few sets
As possible
Part B+C: capacity/strength
15 minute Partner AMRAP
15 toes to bar
15 handstand pushups
Part C: for weight performed immediately
Following B.
10 minutes to find a 3 rm hang power snatch using 1 bar.
Not scored.
Tier 1:
Sub out Toes to bar to any variation of hanging knee raise, v-up, or other. Swap hspu for push-up(piked or non) or seated db press.
Tier 2: As written
Tier 3: deficit hspu 6/4″
IM30
16 Minutes
3 min row +
3 min bike +
10 min AMRAP +
5 kB swings
10 pushups
15 squats
IMBuild
A. 5 min EMOM
6 squat snatches
*like last week use something you don’t need to worry about missing and that your form is solid. If you did this last week try to go up…even up a few pounds is a huge win.
B. 4 sets of 6 ovhd squats
C. 4 sets of
15 weighted situps
20 russian twists
D. 3 sets of 100m kb farmer carry