Warm-up (No Measure)
Muscle up progression:
3×5 ring pull ups
3×3 jumping muscle up
3×5 hip thrust
Pull as high as you can on your pull ups, jumping muscle up can be on rings or bar, hip thrust – place your heels on a box in front of you and practice getting your hips to the rings.
Metcon
Metcon (Time)
5 rounds:
10 burpee box jumps
15 power clean (115/75)
Accessory work
Warm-up (No Measure)
(Optional)
20 KB walking lunge (total)
10 KB bent over row (each arm)
1:00 plank (w/ weight if possible)
3 rounds for quality
Take as long as you need to on this. You will perform this without a coach most likely. They will probably be warming up the next class. This is just accessory work for your benefit.
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