25/10 – Hayride

WARM-UP

Banded Shoulders

into

10:00 AMRAP

30-second Machine (build-in pace)
5 Kip Swings
3 Kipping Pull-Ups (Or Jumping Pull-Ups)
5 Roll and Reach
3 Snatch deadlift (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)

BAR MUSCLE UPS

WEEK 2:

Warm-up skill work: The approach – being behind the bar.

Then

8-minute EMOM:

Freedom:

Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks

Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position

Liberty:
Even MInute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position

WORKOUT PREP

3 set:

5/4 Calorie Row/Ski (at workout pace0
3 Power Snatch (build in weight)

WORKOUT – Hayride

Freedom (RX’d)
28-20-12
Calorie Row/Ski (Women: 20-16-10)

21-15-9
Power Snatches (45/30)

Time cap: 10 minutes

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10 x Wall Jefferson Curls
4 x 5 Quad Foam Rolling (each leg)