800m Jog / 800m Row
+
2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 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)
+
Build to working weight for SB cleans and squats
* Small sets of wall walks and bar muscle-ups between sets
+
Once through @ workout weight
200m Run / Row
2 Wall walks
3 SB squats
200m Run / Row
2 SB cleans
3 Bar muscle-ups