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