Bar muscle-up skill
//20-25// minutes
A- Box drill 1
B- Box drill 2
C- Box drill 3
D- Box drill 4
ADVANCED - While the coach takes the class through drills 1-4 Complete a complex for quality of 1 Bar pullover + 1 Bar muscle-up + 3 Tucked ice cream maker
3 Rounds for time
Run 400m
7 Bar muscle-ups
14 DB hang clean + jerk 22.5/15kg (7 each arm)
//Scaled//
Run 400m
7 Jumping Bar muscle-ups
14 DB hang clean + jerk 15/10kg (7 each arm)