Thursday 02/16/23

Workout

Warm Up

3 sets :30 each 
-alt lunges 
-hollow hold 
-arch hold 
-hang DB cleans 

Skill

Take 15 mins to go over progressions/regressions of pull up/bar muscle up

-Pull progression/Bar muscle up progression
-jumping bar muscle up -higher the box=easier reps lower the box= hard reps 
-banded bar muscle up 

(mandatory strict pull up/chest to bar pull to attempt bar muscle ups)

WOD 

Open Prep-17.2 

AMRAP 12 

2 rounds of:
50ft walking DB lunge (50/35 35/20)
16 T2B
8 DB power cleans

Then 2 rounds of :
50ft walking DB lunge (50/35 25/20)
16 bar muscle ups 
8 DB power cleans 

….alt between T2B and bar muscle ups every 2 rounds

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