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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.


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