Skill: Bar Muscle Up Skill Work – 15 minutes of skill work or E2MOM for 10 (5 sets) max set of BMU
Utilize a 15 minute clock – athletes that have BMU can perform their E2MOM on their own, with the goal being largest sets possible. Athletes do not can run through hanging hollow positioning, initiating swing with hips not feet, hips to bar drills and getting the chest back from the bar to allow the hips to rise. Jumping BMU will help to teach the quick turnover at the top.
Workout – For Time: 18/15/9 (12 min cap) Ring Rows (Feet Elevated) Ring Dips Hand Release Push Ups
Workout – 12 minute cap to ensure time for mobility. Ring Rows are to be performed feet elevated as rX, meaning feet must be higher than torso at full extension. Scale to regular or chest elevated.
Mobility – 10 minutes of upper body mobility