Dynamic Warm Up – Mobility Prepare for..

A; Strength E3MOM 12 min
Zero Bounce Deadlift 4×4@70-80% of 1RM

2 sets of OHS work up in weight
Progression into bar muscle up

AMRAP 17 Minutes of:
Ascending Ladder
2 Overhead Squats 115/75lbs
1 Bar Muscle Up
200m sprint

Increase in reps on OHS and Bar Muscle up 4/2, 6/3, 8/4, etc…
Modify as needed to maintain good mechanics.

C: Skill Work
HSPU 4×6

Negative HSPU

HSPU Angled Press Progression

HSPU Vertical Wall Progression 

Strict Wall HSPU

Strict Wall HSPU

Work progression of HSPU 4 x 6.  For those that are proficient, work first set to 2 reps of failure, second set 1 rep to failure, 3rd and 4th sets to failure.  Rest in-between sets no more than 1 minute.


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