WARMUP
2 ROUNDS
:30 Single Unders
12 Alt. Piked Shoulder Taps
10 Small Shoulder Rotations Forward (Change Plates Optional)*
10 Small Shoulder Rotations Backwards (Change Plates Optional)*
5/5 Neck Rolls (L/R)
10 Alt. Arm Swings**
Into…
2 ROUNDS
10 Ring Rows
8 Tempo Strict Press (21X1)
6 Push-Up to Pike
EXTENDED WARMUP
3 SETS
5 Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight.
**Suggested progression
Pull-Ups
Chest to Bars
Bar Muscle-Ups
(No Measure)
WORKOUT
FOR TIME
6 ROUNDS
4 Pull-Ups
5 Push Jerk (115/75)
20 Double Unders
-Immediately Into-
5 ROUNDS
3 Chest to Bar Pull-Ups
4 Push Jerk (135/95)
20 Double Unders
-Immediately Into-
4 ROUNDS
2 Bar Muscle-Ups
3 Push Jerk (165/115)
20 Double Unders
(Score is Time)
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