Friday 3rd November
Bar muscle-up skills
Every 3:00 x 5 rounds
5 reps of either drill 1,2,3 or 4 (athlete-specific) + 10 Hollow banded pull-downs *
*Advanced athletes use
kipping bar muscle-ups 2-6 reps + 15-20 seconds tuck lever hold on the rings
For time
40-30-20-10 reps of alternating DB snatch 22.5/15kg
5-7-9-11 reps wall climb between each round
//Scaled//
40-30-20-10 reps of alternating DB snatch 15/10kg
5-7-9-11 reps wall climb between each round.