Friday 9/16
Warm Up
2 Min Ski
THEN COACH LEAD REVIEW
10 Empty Bar Strict Press (Squeezing quads, guts and butts, barbell stays close to body)
10 Kip Swings (feet together, push down on the bar in hollow. Keep weight “even” shoulders behind the
bar = feet in front and vice versa)
5 Knees to Bar
5 Hips to Bar (Hip drive up, Push down on bar)
Muscle Up / Banded Muscle Up / Pull Ups
:15 Strength

4 Rounds
Max Rep Strict Press @75-85%
Rest 2:00
TIPS:
Brace core before lifting bar from rack
Elbows at 5 o’clock at set up
Step back and PRESS fast

:35 WOD
For Time, Partition anyway
40 BMU
100 Burpees
Target Score: Sub 10 min
15 Minute Cap
Example: 20 rounds of 2 bar muscle ups and 5 burpees
OR
10 rounds of 4 bar muscle ups and 10 burpees
etc
:55 Cool Down
Shoulder Stretch on Bench
Seal