MONDAY

Warm-Up:

(Part A)

2 Rounds

S1: :40 secs Jump Rope

S2: 5 Inchworm Push-Ups

S3: 5 Scapular Pull-Ups + 5 Ring Rows

S4: *Barbell Complex

*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats

Part B) Barbell Specific Prep and Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Clean High Pull

- Power Clean

- Squat Clean

Then add loads, bar should be off the floor now

From the Floor x 2

- Clean Lift Off to Knee

- Slow Clean Pull

- Squat Clean

Then Build to working loads

Build to working loads then go through scales and drills for muscle-Ups

Bar Muscle-Up Skill Work

“Stick Around”

15:00 AMRAP

70 Double Unders

5 Bar Muscle Ups

3 Squat Clean 90/60kg

Scale to Burpee Pull-Ups

100 Single Skips

Goal / Objectives / Note

Goal Rounds + Reps: 6+ Rounds

~ 2:30 or faster/ Round

Primary Objective: Maintain Consistent pacing and strategy throughout this workout. This is not a bad workout to start off knowing you should pace conservatively at the start and keep yourself on a clock to keep things moving at a consistent pace throughout.

Secondary Objective: Unbroken Muscle-Ups

Stimulus: CP Battery / Muscular Stamina

RPE: 8/10

Optional Accessories

For Quality:

3 Sets

5/5 Banded Skater Jumps

5/5 Side Plank Bird Dog

Perform 1 set of each exercise, both sides/directions, and repeat for 2total sets. Rest as needed between movements to maintain quality.