5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
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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)
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2-3 Rounds barbell prep @ empty barbell
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push press behind the neck
3 Hang power snatches
3 Overhead squats (slow tempo)
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Build to workout weight for power snatch
* Prep the bar muscle-ups, GHD sit-ups and box step overs between sets
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@ workout weights
2 Power snatches
2-4 Bar muscle-ups
6 Box step overs
12 GHD sit-ups
6 Box step overs
1-3 Bar muscle-ups
1 Power snatch