Bar muscle-up drills – 1 or 2 Rounds (optional)

3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for power snatches and thrusters
* Practise few short sets of bar muscle-ups and wall walks between weights
+
@ workout weight
200m Run
3 Bar muscle-ups
4 Power snatches
10/7 (cal) Row
2 Wall walks
4 Thrusters