Thursday, October 13th

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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.

3RFT (12 min cap) 20/15 Cal Row 10 Single DB Box Step Over 30 Ab Mat Sit Ups 5 Bar MU | 5 MU progressions

Lat mobility – 10 minutes

Workout – looking to practice our bar MU progressions that we worked up to in the skill session in today’s workout.