Warm Up
50 Jacks
10 arm circles foward and back
10 leg swings front/back/side-to-side
15 Burpees or Up downs
10 Bend and Bow
10 Boot Strappers
50′ Bear Crawl
2-3 min of lat stretch and shoulder openers
Strength/Technique
4 rounds for quality
5 tempo pull-ups
(with or without band do a strict pullup with a 1-5 sec hold at the top and a lowering speed that makes all 5 reps possible yet challenging)
5 jumping, banded or kipping bar muscle ups
goal is to do all 5 reps unbroken. Developing Bar MU Strength is priority over movement progression.
Workout
15 Min Clock
3 rounds
15 Push ups
15 KB Swings 53/35
-into-
3 rounds
15 HSPUs
15 KB Swings 53/35
-into-
3 rounds
50′ HSW
15 KB Swings 53/35
T1: Modify as needed
T2: As Written
T3: 70/53
Durability and EXTRA work
4 sets
12 Seated Arnold Press
:15 Rest
12 Rear Delt Fly
2 min Rest
Power Snatch + Full Snatch + OVHD Squat every :90 x 15 min
T3: Start at 155/105 or greater