Warm Up:
2-3 Sets
1:00 Row (moderate)
10 Kip to Swing
5 Kipping Chest to Bar Pull Up
5 Wall Ball (light)
-Then-
Warm Up to full Bar Muscle Up
Workout Prep
1 set (at workout pace):
For time:
3 Bar Muscle Ups
9 Wall Balls (at workout height and weight)
3 Front Squat @ RPE7
2 Front Squat @ RPE7.5
1 Front Squat @RPE8
1 Front Squat @RPE 8.5
10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
10 Dumbbell Bench Press @ RPE 7
3 Clean Deadlift @RPE 7
2 Clean Deadlift @RPE 7.5
1 Clean Deadlift @RPE 8
1 Clean Deadlift @RPE 8.5
*No hook or mixed grip.
For time: (12 min cap)
30 Bar Muscle Ups
90 Wall Balls (30/20) (10/9ft)
*Partition as desired
Scaled:
20 Bar Muscle Ups
60 Wall Balls (30/20) (10/9ft)
*Partition as desired
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