CONDITIONING

“Dottir”
12 bar muscle-ups
21 deadlift
9 bar muscle-ups
15 hang power clean
6 bar muscle-ups
9 shoulder-to-overhead

Rxd: 100/70kg, Time Cap 7min.

ATP recommendations: 80/60kg. Time Cap 10min

RPE 4

ATP uses time cap of 10min. Tailor the loading to fit your fitness level. You should be able to do all rounds in 2 or 3 sets. Tailor the rep scheme also: you can do less Bar Muscle-Ups or go with Jumping Bar MU.