Warm up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunge w/ reach up
6 Band Pull Apart Complex
6 Hollow to Arch
Skill
Ring Muscle Up Progressions (25 Min)
2x 10 False Grip Ring Row+ 10 Hollow Rocks+ 5 Kip to Hip Bridge
3×2-3 Band Assisted Muscle Up Transitions
2x 3-5 Kip Swings on Rings
2x 2-3 Kip swing w/ Pull to Hips
Met Con: In Teams of 3
Prep:
1×2 Hang Hi Pull+=2 Hang Power Cleans+4 Alt Front Rack Lunges + 4 Strict Press (bar only)
3x 2 Power Cleans+4 Alt Front Rack Lunges + 2 Push Press working up
15-12-9
Muscle Ups*
Curtis P (M:135/105/75, W: 93/68/53)
*Muscle Up Scaling Options
-2 CTB Pull Ups+ 2 Ring Dips
-3 Pull ups+3 Bar Dips
-4 Ring Rows+4 Box Dips
