For time:
40 pull-ups
40 burpees
20 power snatches
Rest 3 minutes
For time:
30 pull-ups
30 burpees
15 power snatches
Rest 2 minutes
For time:
20 pull-ups
20 burpees
10 power snatches
♀ 75 lb
♂ 115 lb
Post total time to comments.
Stimulus and Strategy:
Today’s workout is three intervals with descending rep schemes. The rest in between each interval should allow you to keep intensity high throughout the entire effort. Aim for big to unbroken sets of reps on both the pull-ups and burpees. The loading of the barbell should be light to moderate and allow you to perform some touch-and-go reps.
Scaling:
Reduce the loading of the barbell. Reduce the reps of any of the movements.
To reduce the complexity of pull-ups, perform jumping pull-ups or ring rows. For the burpees, perform up-downs. For the power snatches, perform hang power snatches or dumbbell snatches.
In case of injury or limitation, perform single-arm ring rows or dumbbell rows for the pull-ups. For the power snatches, perform power cleans if there is an overhead limitation.
Intermediate option:
For time:
20 pull-ups
40 burpees
20 power snatches
Rest 3 minutes
For time:
15 pull-ups
30 burpees
15 power snatches
Rest 2 minutes
For time:
10 pull-ups
20 burpees
10 power snatches
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
20 ring rows
20 burpees
20 hang power snatches
Rest 3 minutes
For time:
15 ring rows
15 burpees
15 hang power snatches
Rest 2 minutes
For time:
10 ring rows
10 burpees
10 hang power snatches
♀ 35 lb
♂ 45 lb
Coaching cues:
On the power snatch, keep the arms long as you lift the barbell off the floor. Imagine trying to flex your triceps all the way through your second pull. Then, pull your body underneath the barbell.
Resources:
The Kipping Pull-Up
The Burpee
The Power Snatch
The Ring Row
The Hang Power Snatch
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