The Bar Muscle Up

Activation:
-Lats

Practice:
-Jumping Bar MU
-Straight Arm Jump
-Pulling to Chest -> Abs -> Hip
-Gymnastic Kip

EMOM 6
1-4 Bar Mu

Every minute on the minute for 10min

• 3 Squat clean & jerk (60% of 1RM)

Work on your split Jerk. Use light loads. Aim for perfect form every rep.

4 rounds for time
* 400 m run
* 50 air squats

3 rounds

• pull-up/ inverted barbell row 10-12 tempo 3010
• rest 20sec
• ring push up/ dumbbell bench press 12-14 tempo 2010
• rest 3min

7 x Burpee
3 x C&J (50-60%)
7 x KB swing (32/20kg)

Snatch Complex
6 x every 3 min

Power Snatch
Snatch Balance
Hang power snatch

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Goal & Intensity
-Develop overhead stability and explosive power in the snatch, while preparing the body to safely receive heavy loads.
-Technique- and strength-focused EMOM and complex (RPE 7–8), performed controlled and unhurried.
-Focus on deep breathing and core engagement before each lift — it creates a stable midline and better bar support.
RPE: 7–8 → challenging but controlled; you can maintain clean technique throughout the complex.
Why: This workout builds explosive strength, precise lifting technique, and barbell control, essential for both competition lifts and high-intensity metcons.

3x5 Push Press

• Work around 65-75% of max Push Press

In 20 minutes:

Power clean + jerk 8-10 x (1+1)

• heavy sets, no failing

7x3 Hang Power Snatch

• Build up to heavy three reps