WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
10:00 AMRAP
30-second Air Bike (build-in
pace)
5 Kip Swings
3 Kipping Pull-Ups (Or
Jumping Pull-Ups)
5 Roll and Reach
3 Snatch deadlift (empty bar)
3 Hang Muscle Snatch
(empty bar)
3 Power Snatch (empty bar)
BAR MUSCLE UPS: WEEK 2:
Warm-up skill work: The
approach - bit.ly/405bkAO
- Then -
8-minute EMOM:
Freedom:
Even Minute: 3-5 Bar Muscle
Ups
Odd Minute: 15 Hollow Rocks
Independence:
Even Minute: 5-7 Box Bar
Muscle Ups, Kipping Chest
to Bar Pull-ups, or Kipping
Pull-ups
Odd Minute: 10 Hollow Rocks
in Tuck Position
Liberty:
Even MInute: 7-10 Ring Rows
Odd Minute: 15-second
Hollow Hold in Tuck Position
WORKOUT PREP-
3 set:
5/4 Calorie Air Bike (at
workout pace0
3 Power Snatch (build in
weight)
WORKOUT - Hayride
Freedom (RX’d)
21-15-9
Calorie Air Bike (Women:
15-12-7)
Power Snatches (95/65)
(KG conv: 42.5/30 PS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x Wall Jefferson Curls
4x 5 Quad Foam Rolling
(each leg)