PRIMER
2:00 Very light Row or Bike
2 Sets:
4 Spiderman and Reach each leg
8 Wall Squats
:20s of Single-Unders
2:00 Light Row or Bike
2 Sets:
3 Inchworms 6 Single Arm Dumbbell Deadlifts, each side :20s of Double-Unders
1-2 Complexes:
3 Scap Retractions 1-3 Strict Pull-Ups 3 Kip Swings
Steadily warm both the ring and bar muscle-ups, followed by rehearsal rounds:
1 Round at walk through pace:
15 Double-Unders, 5 Empty Bar Overhead Squats
15 Double-Unders, 1-2 Ring Muscle-Ups
15 Double-Unders, 3 Dumbbell Snatches each side (light)
15 Double-Unders, 1-2 Bar Muscle-Ups
Build to working overhead squat and dumbbell snatch load, followed by…
1 Round:
15 Double-Unders, 5 Overhead Squats
15 Double-Unders, 1-2 Ring Muscle-Ups
15 Double-Unders, 3 Dumbbell Snatches each side
15 Double-Unders, 1-2 Bar Muscle-Ups
Open 18.3
2 Rounds For Time Of:Â 100 Double-Unders 20 Overhead Squats (115/80) 100 Double-Unders 12 Ring Muscle-Ups 100 Double-Unders 20 Dumbbell Snatches (50/35) 100 Double-Unders 12 Bar Muscle-Ups Time Cap: 14 Minutes