A. Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up
B. 15 min AMRAP:
5 Rounds of 30 work and 30 rest
Chest to Bar Pull Ups
Row Calories
Broad Jumps (1.5/1m)
Skill and Strength:
A. See Conditioning
B. 15 min AMRAP:
A minimum of 5 or 5 attempts, a max of 10 Bar Muscle Ups
5 Clapping of lift off Push Ups
10 Hollow Rocks
5 Slantboard Split Squats (e side)
*if you have 5+ Unbroken Bar Muscle Ups:
'x' Strict Chest to Bar Pull Ups + 3 bar Muscle Ups
5 Clapping of lift off Push Ups
10 Hollow Rocks
5 Slantboard Split Squats (e side)
*Score is total strict pull ups
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