Skill – Bar Muscle ups


Dynamic movement prep

Group warm up

Skill bar muscle ups

Power clean + front squat + push jerk + split jerk
5 sets of this complex. By feel. Rest as desired between.  Score weight

11 minute amrap
100 kb swings 1.5/1.0
80 hand release push ups
40 sit ups
20 bar muscle ups (scale as needed (c2b pull ups/chin over pull ups etc)

Samson stretch
Lat stretch band
Shoulder stretch band
Press ups.








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