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:
2 Overhead Squats 115/75lbs
1 Bar Muscle Up
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
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.