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Sunday 19th November





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)



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