Warmup:
Ham Drill
Leg Swings
Banded Shoulder warm up
5 minute assault bike
A)muscle up SKILL WORK
: Then 3-4 sets
7-9 ring muscle ups
B) OVERHEAD WORK
Behind the neck jerk grip strict press + overhead squat:
6 x 3+3 @ by feel
-any sets with an empty bar will count as working sets
-3 second pause in the bottom of squat/rep
-if unable to do jerk grip overhead squat, step 1 is to elevate heels, then widen hands if still needed…aim to progress hands in elevation down as the sets go
C) Push Press w . . .
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