Buy in: Burgener warm-up with PVC pipe. Mobilize. Progressively load your bar to prepare for the workout.
Snatch (power or squat) 7,5,3,1,1,1,1,1
In 9 minutes complete as many rounds as possible of-
1 set 3 position snatch (squat) [high,medium,low,high,medium,low- continuously and unbroken]
pull-up, chest to bar pull-up, bar muscle up, pull-up, chest to bar, bar muscle-up
[as this is the first time we’ve tried this progression, you and take a break and reset after the muscle-up]