10/25/2024

Bar Muscle Ups: Week 2

Warm-up skill work: The approach - bit.ly/405bkAO
- Then -
8-minute EMOM:

Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks

Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position

Liberty:
Even MInute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position

Hayride

Affiliate Compete (RX+)

21-15-9

Calorie Air Bike (Women 15-12-7)

Power Snatches (105/75)

Freedom (RX'd)
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches (95/65)

Independence
16-12-8
Calorie Air Bike (Women: 13-10-6)
Power Snatches (75/55)

Liberty
12-10-8
Calorie Air Bike (Women: 10-8-6)
Alternating Dumbbell Snatch (light)

• Target time: 6-8 minutes

• Time cap: 10 minutes