Performance and Competition are in red
A) Pause Front Squat
4 sets of 3 reps at 75%
Pause for 1 full second in the bottom
B) 15 Minutes of Ring/Bar Muscle Up skill work
-If you have Muscle Ups try 1-3 reps on the minute for 10-15 minutes.
-If you don’t have Muscle Ups and can do a couple strict pull-ups, play with transitions on low rings/bar, Muscle Up Negatives on high rings and Hollow Body kips on high rings.
-If you don’t have strict pull-ups, do 1 strict pullup with assistance on the minute for 10 minutes.
C) For Time
Wall balls 20/14
American Swings 53/35
Box jumps 24″
Hang power snatch 75/55
*65 double unders after each round