WARM UP
Burpee Roxanne
into:
3 Rounds
10 Dislocate
5 Kip Swing
10 DB Snatch
5 Pullup
SKILL
Complete the following for quality:
10 mins Bar MU Progression
METCON
3 Rounds For Time (20 Minute Cap)
30 DB Snatch, 22.5/15kg
20 Burpee Over DB
10 Bar Muscle Up
*
Stimulus:
10 DB Snatch/5 bar MU per set
Scaling:
Jumping Bar MU/Burpee Pullup
COOL DOWN
2 mins banded shoulder stretch