Friday March 15th-Opens 19.4

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WORKOUT 19.4 VARIATIONS For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb. Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb. Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpe

MetCon

Part 1 4 rnds of 30 sec plank, 20 sec side plank, ea side, then 10 OH med Ball sit ups

Part 2 3 RFT of 20 alt DB snatch, 12 Burpees rest 3 minutes then 3 RFT of 10 jumping pull ups, 12 Burpees