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)
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Build to workout weight for DB CnJ
* Few short sets of other movements between sets
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@ workout weight
10/7 (cal) Air bike
4 Single-arm DB clean and jerks
2 Bar muscle-ups
10 GHD sit-ups
7.62m Handstand walk