Wednesday
Skill
Muscle Ups
Spend 15 Minutes improving the skill of athletes Muscle ups, this can be bar, ring, banded on bar, ring transition drills etc. If athletes do not yet have a solid C2B pull-Up then they should spend this time on pull-Up fundamentals and strength rather than transition drills.
Conditioning
5x3 Minute AMRAP, 1 minute rest between AMRAP's
12 Lateral Burpees over the bar
12 Power Snatch 75/55
AMRAP Burpees over the bar in remaining time.