Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Complete 15-12-9-6-3 of:

Cleans (squat) (80kg/50kg or 60% 1RM Clean)

Muscle-up’s

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TC 15 min

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Score = Time/TC plus 1 sec/rep missed

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Substitution – C2B Pull-up’s/Assisted C2B PU’s/Ring Rows & Ring dips/Bar dips

then…

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2) EMOM for 5 min:

5 OHS (80% of 1 RM)

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3) Accessory work – 3 Rounds of:

20 Band face pull’s (black/red)

20 Tall Muscle Snatch (20kg/12kg)

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Score = For Quality

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Coach Carl on muscle-up’s at the Nutritech East Cape Champs.