Warm Up

2 Rounds:

100m Jog

3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats

100m Jog

3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats100m Jog

Half of the Snatch Barbell Warm-Up

 

First Half –

5 Good Mornings

5 Back Squats

5 Behind the Neck Strict Presses

 

Second Half –

5 Stiff-Legged Deadlifts

5 Hang Muscle Snatches

5 Overhead Squats

 

Reverse pull warm up for kipping muscle ups x 10 reps eac

https://www.youtube.com/watch?v=9W8DAZ4Qutc&feature=youtu.be

 

Muscle up drills

1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be

2.  large ring swings   https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be

3.  box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be

 

WOD

15:00 AMRAP

10 power cleans 95/65

1 muscle up

10 power snatches

1 muscle up

10 squat cleans

1 muscle up

10 squat snatches 

1 muscle up

*muscle ups can be progressions, full movement on bar or rings, or 2 strict pull ups + 2 ring dips