Pre WOD:
Bar Muscle Up Progression+Pull Strength
A, Bar Muscle Up progression
Level 3:
30 Bar Muscle Up for time
Every break=1000 m Bike Erg
* increase rep by 2 from last week if you did this workout
Level 2:
Every 2 min for 10 min:
X Bar Muscle Up
Either increase by 1 rep or by 1 interval if you did this last week
Level 1:
EMOM 10 min
1, 2 Hip to Bar https://youtu.be/qWXYiMWDKRw
2, 3 Low Bar Muscle Up https://youtu.be/yDWb-dSUwB0
B, Pulling Strength Progression:
3 sets*5 Weighted Supinated Pull Up (rir 2)
L 1: Do assisted or feet assisted Pull ups
* Increase weight from last week by 0.5 kg
WOD:
Rowing Partner Glen
60 Clean & Jerk 60/40 kg (135/90 lbs)
2200/2000 m Row
20 Rope Climbs/60 CTB Pull Ups
2200/2000 m Row
100 Bar Facing Burpees
Cap 36 min
Post WOD:
Saturday Mobility Session:
Follow along the Hip Mobility Protocol from Coach Henrik:
https://youtu.be/JNeqBrjvn2A
