SKILL:
Bar Muscle-up
——ADVANCED——
EMOM 10 OF:
ODD: 20 Crossover Single Unders
EVEN: 3-6 Bar Muscle-ups
——INTERMEDIATE——
EMOM 10 of:
1-3 Bar Muscle-ups
——BEGINNER——
Coaches Choice of Drills
CONDITIONING:
AMRAP 10 of:
20 Double Unders
10 T2B
5 Hang Squat Cleans @ 135/95
ACCESSORY:
3-5 x
10 Ring Rows
10 Seated Banded Rows ( https://youtu.be/8-yl7XylQrc )
10 Rev. Flyes + 10 Rev. Fly Pulses ( https://youtu.be/kgYExUNbOCg )
30 Hollow Rocks
***********************************
———FITNESS OPTION———
SKILL:
Bar Muscle-up
*Coaches Choice of Drills
CONDITIONING:
AMRAP 10 of:
20 Single Unders
15 Sit-ups
10 DB Hang Squat Cleans at a weight that can be performed unbroken
ACCESSORY:
Same as above
