Menu
Equipment needed:
–Bike, Rower.
–Pull Up bar space.
–Barbell.
1 Round:
–1min Bike/Row
–5ea Kneeling Shoulder Taps
–:20sec Hollow Rocks
–8 Kip Swing
–5 Hang Muscle Snatch
–5 Snatch Push Press
1 Round:
–1min Bike/Row
–5ea Thoracic Rotation
–:20sec Hollow Rocks
–3 Kip Swing + 1-2 Pull Ups
–5 Hand Release Push Ups
–5 Hang Muscle Snatch
–5 Snatch Push Press
SPECIFIC WARM UP 15-25minutes
Bar Muscle Up Specific Warm Up 1x:
–2 Kip Swing + 2 Kipping Pull Ups + 2 Kip Swing
–5 Push Ups (controlled)
–3 Chest to Bar Pull Ups or Jumping Chest to Bar Pull Ups
–5 Push Ups (controlled)
–2 Bar Muscle Ups or Jumping Bar Muscle Ups
Hang Power Snatch Specific Warm Up 1x:
–3 High Hang Power Snatch
–3 Hang Power Snatch
4 Rounds For Time:
21/16 Cal Bike (30/22 row)
7 Bar Muscle Up
7 Hang Power Snatch (155/105)
*optional bike or row to the 20min mark
Goal: 12-14 minutes
4 Rounds For Time Scaled Version:
15/13 Cal Bike (21/18)
7 CTB Pull Up (Jumping if needed)
7 Hang Power Snatch (95/65)
4 Rounds For Time Minimal Gear Version:
400 meter Run
7 Bar Muscle Up
10 Alternating Hang Dumbbell Snatch (70/50)
4 Rounds For Time Bodyweight Version:
400m Run
20 Hand Release Push Ups
20 V-Ups
Gymnastics Pushing Progression:
Perfect Push Up
5 x 8 reps
(Scale Elevated or challenge weighted or banded)
