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“Muscle Memory” (Time)

“Muscle Memory”

5 Rounds For Time:

12 Box Jump Overs

9 Power Snatches

6 Burpee Pull-ups

25 min TIme Cap

RX+-115/85#, 6 Bar Muscle Ups, 30/24″

RX-95/65#, 24/20″

50-59-75/55#, 20/16″, Jumping PU Burpees

60+-65/35#, Step Overs, Burpee Ring Rows

Basics-6 Box Step Over, 5 Snatches

PVC/BB, 4 Burpees

This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion

While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity

We’ll spend a good amount of time today dissecting the power snatch and bar muscle-ups

We expect this workout to take around 15-25 minutes to complete


This should be a moderate weight that can be completed in small sets or singles


Let choose a rep number or variation that can be complete in around 1 minute


Aim for a slightly higher box that you’re accustomed to

There is no need to stand to full extension on top of the box

We recommend stepping down or jumping down instead of the riskier rebounding option