Bar muscle up prep
Complete 5-7 reps of each movement
A1: Single bar top support hold 20 seconds
A2: Single bar dip:
A3: Low bar cast:
A4: Beat swing:
A5: jump to hollow > glide >arch> pullback:
A6: Glide >hips to bar
A7: Bar muscle up attempts
OPEN WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 35/25kg
3 bar muscle-ups
//SCALED//
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 20/15kg
5 jumping chest-to-bar pull-ups