Thursday, May 9 2024

Bench Press & Muscle Ups (Bar or Ring) E2MOM

7 Bench Press @70% – Muscle-ups 1-10

6 Bench Press @75% – Muscle-ups 1-10

5 Bench Press @80% – Muscle-ups 1-10

4 Bench Press @85% – Muscle-ups 1-10

*Athletes can start with either*

MU’s can be progressions or work kip/strict

For Time: (16min cap)

**Buy-In = Run/Row 800m or 2k Bike

Then 21-15-9 reps of:

Over the Bar Burpees

Hang Power Cleans

Pull-ups RX+Chest to Bar Pull-Ups MRX Ring Rows

**Cash-Out = Run/Row 800m or 2k Bike

**Special Note = Athletes choose either to do the buy-in or cash-out. They only perform one, either the buy-in or cash-out**

Barbell Loads = 155/105 RX+185/125 MRX 115/75

Core & Chest Development

1min High Plank Hold

25 Dumbbell Bench Press

50 Band Pull Aparts across Chest

25 Reverse Rower Tucks

1min Hollow Hold

1min Low Plank Hold