Time to hit muscle up technique again but this time we are working on the bar.  You guys did really well last week and we saw a lot of progressions.  Don’t get impatient with this.  Start with the foundational movements (hollow to arch swing) and add the pieces you need.  Everyone is coming in at different levels but we can all work on tidying up the basics.

***NOTE: Brazilian Ju Jitsu tonight at GEO at 7.30pm

WORKOUT OF THE DAY

SKILL

Bar Muscle Up practice (use bands if need be)                          

METCON

10min AMRAP

9 Burpees

6 Power snatch 40/30

3 Bar muscle ups (scale to C2B or Pull-ups)