19.4

March 15, 2019

 

Week 4 is here!

 

Watch the standards video above to double check you have all the standards down for this week prior to class. 

 

Nothing too complicated this week, but hopefully we get a bunch of people to get their first bar muscle ups!

 

Looking forward to another great open week and some more in house competition!

TRAINING FRIDAY-SATURDAY

 

WARMUP

3 rounds with a Partner

P1: 50ft Bear Crawl

P2: Air Squats, Hollow Holds, KB Deadlifts

 

19.4

 

RX

For Total Time: 12min Time Cap

 

3 rounds of:

10 Power Snatch (65/95)

12 Bar Facing Burpees

 

3mins Rest

 

3 rounds of:

10 Bar Muscle Ups

12 Bar Facing Burpees

 

 

Scaled

Bar Weight (45/65)

Chin over bar pullups

May Step over bar for burpees

 

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