12 Jan 2017 – Skill Development: Muscle up

WORKOUT OF THE DAY

A) Muscle-up Development
3 rounds:
10 second ring support
3 Strict chest to bar chin-up
3 Muscle up transition

- Then -

15 Pull + Pause + Transition

B) Conditioning
12 Minute AMRAP:
60 Burpees over the bar
30 Overhead lunges (42.5/30 kg)
10 Muscle-ups (bar or rings)

MOBILITY DRILL OF THE WEEK