WEDNESDAY

General Warm-Up: (4-6 minutes)

:60/:60 Banded Lat Stretch

:60 Bar Hang

10 Scapula Pull-Ups

10 Burpees 2 Target

Gymnastics Class Skill Progression : 10 minutes

Bar Muscle-Up Progression

Specific Barbell Prep and Primer (6-8 minutes)

3 Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

-Add Loads-

Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads

-

1-2 Sets

1 Bar Muscle-Up or 2-3 Burpee Pull-Ups

3 Touch and Go Power Cleans @ working loads

5 Lateral Burpees over the Bar

Conditioning

"Gin and Tonic"

13:00 AMRAP

3 Bar Muscle-Ups (Burpee Pull-ups)

6 Power Cleans 60/40kg

9 Lateral Burpees over the Barbell

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Muscle-Ups for those that have them.

Stimulus: High Skill

RPE: 8.5/10

Optional Accessories

Part A

2 Sets: For Quality

Max Reps Deficit Pushups

Max Reps  Low Ring Rows

Rest as needed between sets

Part B

2 Sets: For Quality

10-15 Barbell Reverse Bicep Curls

15 Weighted Glute Bridges

:30 sec Glute Bridge Hold