Bar Muscle-Up
Level 1
Take 10-12 minutes to work on your pull-ups, dips, kip swing, jumping bar muscle-ups, or banded bar muscle-ups
Level 2
EMOM for 10 minutes:
1-5 bar muscle-ups
Post work to comments.
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Five sets:
2 minutes on / 2 minutes off
10 DB Power Cleans, 50-55 / 35-40#
200m run
Max reps burpees in the remaining time
Post scores to comments.
EMOM 10: 3 strict pull ups/5 push ups
40 burpees (DB hang cleans with 35#, 200m rows)
61 burpees
25# db’s
Bar muscle up attempts with purple band and
Practicing kips
30# d.b. And two lengths of parking lot
39 burpees