Warm-up
800m Run @ easy pace
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2 Rounds
0:30 Hang from bar
1:00/side Front Rack mobility drill
4/side Single arm KB hike clean
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2 Rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
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Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
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Build to workout weight for power clean and jerk
* Practice a few sets of bar muscle-ups between sets
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@ workout weight
200m Run
2 Power clean and jerks
100m Run
2-4 Bar muscle-ups