Skill
Bar Muscle Up Skills
MetCon
“Stupid Is As Stupid Does”
AMRAP in 25 minutes of:
-BUY IN- 2k Row/2.4mi Bike -BUY IN-
5 Rounds of:
200m Run
4 Bar Muscle Ups
5/5 Single-Arm KB Push Press 53/35
12 Ball Slams 40/30
Then in the remaining time…
Max Distance Row/Bike
Barbell
Every 2 minutes for 16 minutes (8 sets) of:
Clean Pull + Power Clean + Clean @ Build to today’s heavy
3 Sets of:
Clean x 2 @ 80%
3 Sets of:
GHD Sit Ups x 20
Back to working on Bar Muscle Up Skills. We will spend a little bit of time reviewing the progression and having everyone practice before the workout. We’ve seen a lot of improvement over the last few weeks, let’s continue to get more efficient!
The MetCon today is a longer one. You start with a 2k Row/2.4mi Bike Buy-In then move onto the 5 rounds. You should have anywhere from 15-18 minutes to knock out these rounds so I’d suggest aiming for at least a 3 minute/round pace. It’s aggressive but doable. When you finish up the last round, jump on the piece of equipment you have not used yet for your Max Distance (if you start with the Row then end with the Bike, and vice versa).