3 rounds
10/8 cal Row @increasing intensity
10sec L-sit hold OR Seated Pike ups
10 Prone pvc press
10 second wall facing hs hold or pike hold
B.Mobility
Foam roller + Mini band wall slide
10 repetition slow and controlled
C. Specific
3 sets
5/5 Banded Y pulls
10 Standing banded rows
*Bar mu skill progression*
Skill Progressions
-Beat swing
-Lat to fly
-Glide kip
-Jump into glide kip
-Jumping hip to bar
-Bar mu
When advanced athletes go to Jumping hip to bar and BMU Beginners can be shown a jumping BMU:
Min 1: 2-4 Strict Pull-ups
Min 2: 4-6 Bar Muscle-ups
AMRAP 2mins
12 TTB
12 DB step up overs 24/20"
Max rep alternating DB Hang Clean and Jerk in remaining time
1min rest between rounds
DB: 1 x 50/35 lbs
Score: Total reps
TC: 15 mins
Scaling options
Beginner
8-12 Sit-ups or knee tucks
8-12 Step up @reduced height (Bodyweight)
Max rep alternating DB Hang Clean and Jerk
@1x light DB
Intermediate
12 Toes to wherever
12 DB step up overs @ 24/20"
Max rep alternating DB Hang Clean and Jerk
@1 x 35/25 DB
COMP
15 GHD sit-ups
10 DB step up overs @ 24/20"
Max rep alternating DB Hang Clean and Jerk
DB: 1 x 70/50 lbs
4 x 12
Rest 60-90 sec between sets
RX+ Weighted strict pull-ups
Scaling options
Beginner
Min 1: Band assisted strict pull-ups
Min 2: Jumping bar mu
Intermediate
Min 1: 2-4 Strict pull-up
Min 2: Jumping Bmu or Hip to bar
COMP
EMOM 9
Min 1: 4 Weighted Bar mu
Min 2: 4 Deficit kipping HSPU
Min 3: Recovery 1 Burpee every 3 sec