A: Practice
Spend 10 minutes working on hollow body, arch body position
B: Mobility/Prep
Wall Stretches
Review movements and establish weight/standard
C3: Intervals
Death by toes to bar
D: Met Con
8 minute AMRAP
1 Muscle Up
1 Clean and Jerk
2 Muscle Ups
2 Clean and Jerks
3 Muscle Ups
3 Clean and Jerks
…
Continue as high as possible for 8 minutes
Clean and Jerk
RX 205/135
SC 185/105
BG 135/95
Muscle Up
RX Rings
SC Bar
BG transition or pull up and push up