04.02.2024

Strength
front squats
5 sets of 3 reps @ 75%


Bar muscle up drills
https://www.instagram.com/p/C40NNR8uchc/
 
jump from a box- done correctly with straight arms
https://www.instagram.com/p/C4oUuNoR7WM/ 
 
hips behind the bar drill
https://www.instagram.com/p/C4lzxucRqsu/ 
 
low racked banded muscle up drill- don't use the bands on the rig to BMU
https://www.instagram.com/p/C4ihCOPuF9B/
 
Chest to bar drills  https://www.instagram.com/p/C4qREpzurIk/
1. banded PVC pull around the chest while seated
2. jumping low chest to bar pull ups
3. banded chest to bar pull ups
 

WOD
"Shake a Leg"
13:00 AMRAP
5 BMU or C2B pull ups or banded C2B
7 hang power cleans 135/95
9 deadlifts 135/95
11 box jump overs 24/20"