GW

Trigger/Warm-up/Mobilise/Activate

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1) Practice bar muscle-up’s or kipping pull-up technique – depending on level of athlete

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2) EMOM (10 min) complete 1 Power Snatch, 1 Snatch, 1 OHS (75% of your 1RM)

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Score = Reps achieved out of a possible 30

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then…

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3) Complete the following for time:

21 Thrusters (50 kg / 35 kg)

9 Burpee Bar Muscle-up

15 Thrusters (50 kg / 35 kg)

7 Burpee Bar Muscle-up

9 Thrusters (50 kg / 35 kg)

5 Burpee Bar Muscle-up

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*Scaling – Burpee Bar Muscle-up scaled to Burpee pull-up or Burpee Ring Rows (For Burpee Ring Rows, complete all the burpees 1st then complete the ring rows)

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Following Janice lead from weekend, Donna managed her 1st RX HSPU and just because she can she tried and managed to get her first 2 muscle ups as well. Excuse the blurry picture just got the shot as she was coming down.