Movement Prep:
Scapula Series
Warm-up:
2 Rounds of...
- 6 See saw to Vertical Jump
- 30 Second Passive Hang
- 6 KB Teapots (each side)
- 30 Second Reverse Plank
- 6 Scapular Push-ups
- 30 Seconds Jump Rope
- Barbell Complex #1
- 250m Row
Strength:
5-5-5-5 Hang Power Clean From Blocks
Skill:
Muscle-up Scaling Variations
Conditioning:
12 Min AMRAP
- 3 Muscle-ups (Sub. 3 Transitions or 3 Pull-up/Ring Dip)
- 6 Power Cleans (155/105)
- 9 Push-ups