Thursday, August 26, 2021

BUILT PROGRAM

Skill

5 Big Kips (performed as singles)

5 Big Kips with Lat Push-down

5 Big Kips with Lat Push-down + Knees to bar

then,

EMOM x 4 Rounds

1 - 3 Perfect Muscle-ups OR MUs Transition Drills

https://www.youtube.com/watch?v=kQVOD7wPIns

Conditioning

10 Rounds*

Alternating full rounds with a partner

14 Burpee Box Jump Overs

10 Deadlifts (245/165)

6 Bar Muscle-ups OR Chest-2-Bar Pull-ups OR 6 Ring Rows +3 Push-ups

30 Min Cap

Target: 22 - 30 Mins

*Perform rounds 1/3/5 in written order, perform rounds 2/4 in reverse order (ie MU -> DL -> Burpee)

 

Alex Procajlo