EXTENDED WARM-UP FOR QUALITY
3 SETS
5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition
-Rest at Least :30 b/t Sets-
SKILL
EMOM x 10 MINUTES
MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*
*Building Each Set toward a Moderate-Heavy Set of 3
WORKOUT
3 ROUNDS FOR TIME
25 Jerks (115/75)|(95/65)
5 Muscle-Ups
25/20 Cal Bike
-15:00 Hard Cap-
GOAL – Athletes should be looking to complete big sets on the Push
Jerks and unbroken or a quick two sets for the Muscle Ups. The key is to save
the shoulders and limit fatigue as much as possible.
FOCUS – Quickly warm-up the shoulders and then work on the Muscle
Up transition and learn to find the appropriate scaling option in the
EMOM so you are best prepared for the workout