Work on Bar Muscleup Progressions…
- 3 x 10-15 Second Flase Grip Hang
3 sets of
- 5-8 x Straight Arm Pullups
3 rounds of
- 10-15 Second Tuck Front Lever Hold
Then 9 rounds
- 7 x Strict Pullups
- 5 x Weighted Pullups @ 10kg
- 3 x Weighted Pullups @ 13kg
- 1 x Weighted Pullups @ 20kg
- 1 x Weighted Pullups @ 20kg
- 1 x Weighted Pullups @ 20kg
- 3 x Weighted Pullups @ 13kg
- 5 x Weighted Pullups @ 10kg
- 7 x Strict Pullups
Then 5 rounds for time of
- 8 x Toes to Bar
- 8 x Hang Power Clean @ 95lbs/43kg
- 8 x Burpees
Results: Metcon 10:36