Competition Corner

2. Row up to the bar

15 Minute AMRAP
Calories Rower 25/20
12 Barbell Power Snatch
(Rx 50/40kg / Int 40/30kg)
Bar Muscle Up 2 - 4 - 6 - 8… (+2 each round)
INT - Chest to Bar
SC - Pull Ups/Jumping Pull Ups
Workout Flow
Calorie Row:
Start each round by rowing until you reach the required calorie target (25 for men, 20 for women).
8 Barbell Power Snatch
After rowing, move to the barbell for 8 power snatch reps at the prescribed weight.
(50kg for men, 40kg for women, Intermediate/Beginner 40/30).
Bar Muscle Ups
Begin with 2 reps and add 2 more reps each round (2, 4, 6, 8, ...+2).
Repeat: Continue this cycle for 15 minutes, accumulating as many completed rounds (or partial rounds) as possible.