Workouts

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Space Invasion

For 4 cycles:
AMRAP in 3 mins of:
3 Ring Muscle-ups
8 Burpee Box Jumps, 24/20 in
5 Squat Snatches, 135/95 lbs

Rest 1 min between each cycle.

For each cycle continue the AMRAP.
Pick up where you leave off each interval.

Modifications:
 5 Chest-to-bar Pull-ups
 95/65 lbs

Goal: 1.5+ rounds per cycle This workout will allow you to go a bit harder than you normally would on a typical AMRAP. Use the rest after each round to really work on your active recovery and be mindful of which movement you will be starting after the rest so get through the full sets of the ring muscle-ups if you can.  

5 x 1 Hang Pull+ Low Hang Pull+ Snatch Pull+ Snatch

5 Sets of Complex:

 1 Hang Snatch Pull + 1 Low Hang Snatch Pull + 1 Snatch Pull + Snatch


-Use the heaviest weight you can for each set. Rest as needed between sets.
-Hang position is above the knees. Low hang position is below the knees.

Space Invasion All Levels

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